CrossFit South Rockland

Monday, September 26, 2016

Monday Week#8 Volume


Gymnastics #8 Warm up
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Skill
Movement standards

WOD
Mary
20 minute AMRAP
5 HSPU
10 pistols
15 pull ups

OR

Easy Mary
20 minute AMRAP
5 HSPU
10 Pull-ups
25 Squats

No comments:

Post a Comment