CrossFit South Rockland

Saturday, March 18, 2017

Hero Saturday 3/18

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

The Ring Warm up
Tabata jump rope x 8
-Ring swings (Arch and hollow)
-Hips to rings
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Fly away dismount (skin the cat dismount)
-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)

Muscle ups

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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