CrossFit South Rockland

Tuesday, December 19, 2017

Day#44 (Loading/ Go!)


Warm up
Jump rope 3 minutes

TEAM
Tic tack toe with heavy kettlebells

Skill
Weighted pull up & stone carry

WOD
4 rounds of:
30m stone carry
3 weighted pull ups
(Go as heavy as possible)
*12 minute time cap

GoFit
Gymnastics #2 Warm up
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Body positioning on pulling exercises

WOD
20x
20:40
-Air bike
-Pull ups/ ring rows


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