CrossFit South Rockland

Monday, October 9, 2017

Monday (Loading/ Mental Toughness)


Warm up
Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

Climber Warm up
3 rounds of:
30 seconds Sampson stretch on each side
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats

Skill
Movement standards

WOD
15 minute AMRAP
(Wearing a weight vest w/20# m/45#)
10 pull ups
12 push ups
15 box jumps w/20” m/24”


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