CrossFit South Rockland

Tuesday, April 11, 2017

4/11 Tuesday (Speed/ Mental Toughness)


Dynamic Warm up #2
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Hollow holds (wall/ floor/ hang)
Understanding of what a MAX set means

WOD
7x
In 2 minutes
200m sprint
Max effort pull ups
*3 minutes rest after each effort

GoFit
Dynamic Warm up #2
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards

WOD
5x
20:40
-Air bike
-Pull ups/ ring rows
-Shuttle run
-Flutter kicks

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