CrossFit South Rockland

Friday, October 7, 2016

Friday Week#9 Speed

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

Hollow body pull ups

1 minute max pull ups
3 minutes rest
Your score is your total pull ups of all three rounds

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