CrossFit South Rockland

Monday, September 18, 2017

Day#36 (Volume/ Go!)


Warm up
A- Glute & hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

B- 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
Pull over to support

3x
Power jumps

3x
Candlestick to standup

Skill
Strategy

WOD
Angie
100 pull ups
100 push ups
100 sit ups
100 squats


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