CrossFit South Rockland

Thursday, January 11, 2018

1/11 Thursday (Loading/ Skill)

CrossFit kids every Thursday @ 5:30pm

MB Warm up #1
3 minutes practice double of triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Wall ball shots

WOD
3 rounds of:
25 wall ball shots w/14 m/20
15 calorie row
*7 minute time cap

GoFit
Warm up
Rowing Technique #3
2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

Skill
KB SDHP

WOD
5x
20:40
-KBS
-Rowing
-KB SDHP

-Burpees over mono-rail


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