CrossFit South Rockland

Tuesday, August 8, 2017

Tuesday Week#10 TEST WEEK (Loading/ Pace)


Odd Object Warm up #1
20m plate push
20m seal walk
20m plate pinch carry w/25 m/35
10 reps single arm strict press w/ over 30# m/ over 50#
20m stone carry w/95 m/145

Skill
Stone G2S

WOD
Fireball!
3 rounds for time:
10 stone G2S w/65 m/115
12 burpees over parallette
*7 minute time cap

GoFit
Warm Up
2 minutes jump rope

3x 15 reps
-Hollow rocks
-Tucks
-V ups
-Sit ups
-TTB

Skill
Movement standards

WOD
Tabata the following:
-Pull up/ ring row
-Push up
-Sit up
-Squats


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