CrossFit South Rockland

Tuesday, December 15, 2015

12/15 Tuesday Week#7 Loading



Warm up
The complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
Yoke walk & rope climb

TEAM WOD
In TEAMs of 3 complete the following

20 minute AMRAP
60m yoke walk
6 rope climbs

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