CrossFit South Rockland

Friday, December 9, 2016

Friday Week#8 Volume

Warm up
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Wall climbs

7 minute AMRAP
7 ring dips
7 box jumps
7 wall climbs

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