CrossFit South Rockland

Wednesday, December 23, 2015

12/23 Wednesday Week#8 Volume

Gymnastics Warm up #3
-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

TTB application of the shoulder to the movement

3 rounds for time:
40m shuttle sprint
30 TTB
50 KBS w/35 m/53

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