CrossFit South Rockland

Monday, April 3, 2017

Monday 4/3 (Speed/ Skill)


Gymnastic #7 Warm up
As a group:
Tabata jump rope (focus on speed)

3x
15 second L-sit / tuck sit

3x
15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:
3x
Kick up to a handstand and work the negative on the way down

3x
Power jumps

3x
Candlestick to standup

Skill
Strict HSPU/ CTB pull ups and wall squats

WOD
5x
30:30
-CTB pull ups
-Strict HSPU
-Wall squats


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