CrossFit South Rockland

Monday, October 5, 2015

10/5 Week#7 Loading

Gymnastics #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Weighted pull ups & dips

15 minute AMRAP
3 weighted pull ups
6 weighted dips
18 OH DB walking lunges
(w/30 DB m/50 DB)

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