CrossFit South Rockland

Friday, November 27, 2015

11/27 Friday Week#4 Loading

Gymnastic #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

Movement standards

20 minute AMRAP
3 weighted pull ups w/35 m/53
6 push up and over the KB
9 weighted pistols w/35 m/53

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