CrossFit South Rockland

Friday, December 11, 2015

12/11 Friday Week#6 Speed


Warm up
Agility complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*15 yard broad jumps*

Skill
Movement standards

WOD
400m max effort run
Rest 3 minutes
500m max effort row
Rest 3 minutes rest
500m max effort ski

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