CrossFit South Rockland

Thursday, June 9, 2016

Thursday Volume Week#2

Gymnastic #5 Warm up
400m run
3x hand stand to forward roll
Bucket work 5&5
3x L-sits max effort
10x pistol with 5 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support

Movement standards

For time:
25 burpees
30 rope slams
30 ring dips
40 calorie row
40 deficit push ups w/25# plate m/45# plate

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