CrossFit South Rockland

Thursday, March 31, 2016

Thursday Week#1 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

3 rounds of:
400m MB run w/14 m/20
30 wall ball shots w/14 m/20

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