CrossFit South Rockland

Monday, January 15, 2018

1/15 Day#1 (Speed/ Pace)


Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Double unders

Partner WOD
16 minute tag
Row for calories w/10 m/12
5 burpees over the mono rail

25 double unders


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