CrossFit South Rockland

Tuesday, December 6, 2016

Day#44 Week#8 Volume


Ring Warm up
Tabata jump rope x 8
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Strict muscle up (spot if needed)/ support/ L-sit
-Shoulder stand/ L-support or straddle support
-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion
-Front Lever attempt (scale with one leg)
-Ring swings (Arch and hollow)
-Fly away dismount (skin the cat dismount)

Skill
Tension/hollow body position in pull up

WOD
Nicole
400m
Max reps pull ups


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