CrossFit South Rockland

Friday, July 29, 2016

Friday Week#9 Speed


Warm up
1 mile run
Dynamic walk 10m
Inchworm 10m
Walking lunge Sampson stretch 10m

Skill
Movement standards

WOD
5x
30:30
5x Ski for calories
5x Row for calories
5x Air bike for calories
5x Suicides


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