CrossFit South Rockland

Thursday, February 4, 2016

Day#21 Week#4 Loading


The CrossFit Warm up
3 rounds of 10-15 reps of: 
Samson Stretch (30 seconds)
OHS
Sit ups 
Back-extensions 
Pull ups 
Dips

Skill
Box jumps

WOD
3 rounds for time:
80m KB shuttle sprint w/35 m/53
10 box jumps w/30” m/36”

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