CrossFit South Rockland

Friday, January 20, 2017

Day#12 Week#4 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

Skill
Movement standards

WOD
Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats

(w/20 vest m/45 vest)

GoFit
Basic Warm up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Skill
Movement standards

WOD
Tabata
-Pull ups
-Push ups
-Sit ups
-Air squats


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