CrossFit South Rockland

Wednesday, November 8, 2017

Day#3 (Speed/ Pace)


Gymnastics progression Warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
Stone G2S

WOD
For time:
12 stone G2S w/65# m/115#
600m run
24 TTB
*7 minute time cap


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