CrossFit South Rockland

Monday, July 25, 2016

Monday Week#9 Speed



Gymnastics Warm up #2
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Wall squats and faults in the squat

WOD
5x
20:40
-GHD sit ups
-Air squats
-Push ups


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