CrossFit South Rockland

Monday, October 17, 2016

Monday Week#1 Loading

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

Weighted pull ups

15 minute AMRAP
5 weighted pull ups
10 weighted push ups with plate w/25 m/45
15 OH walking lunges with plate w/25 m/45

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