CrossFit South Rockland

Friday, September 16, 2016

Friday Week#6 Speed



Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3
Skill
Movement standards

WOD
5x
30:30
-Ring dips
-GHR
-Box jumps



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