CrossFit South Rockland

Monday, October 2, 2017

Monday (Sole lift/ Pace)


Warm up
ARE-Squat complex
2x
Regular elevated 3x with 3 second hold
Heels elevated 3x with 3 second hold 
Toes elevated 3x with 3 second hold
Regular elevated 3x with 3 second hold

A- 5x 3
Zercher squat

Skill
Basic rowing technique

B- 3 rounds of:
500m row
80 double unders
*15 minute time cap


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