CrossFit South Rockland

Friday, December 22, 2017

Friday (Sole Lift/ Skill)


Gymnastics #6 Warm Up
30 seconds Sampson stretch each side
3 rounds
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps
P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill
Box jumps

WOD
A- 5x 3
Weighted dips

B- 21-15-9
Box jumps w/24” m/30”
HSPU

*7 minute time cap


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