CrossFit South Rockland

Tuesday, November 7, 2017

Day#2 (Volume/ Go!)


Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

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

Skill
Movement standards

Partner WOD
20 minute ping pong
Row 10 calories 1x, 2x, 3x, 4x, 5x, 6x…
5 pull ups/ 10 push ups/ 15 squats 1x, 2x, 3x, 4x, 5x, 6x…

GoFit
Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

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

Skill
Movement standards

WOD
Tabata the following
-Pull ups
-Jump rope
-Air squats
-Burpees


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