CrossFit South Rockland

Thursday, May 17, 2018

5/17 Thursday Day#25

Gymnastic #5 Warm up 
400m run
Banded external rotation 10 reps
3x hand stand to forward roll
3x L-sits max effort
10x single leg squats off box with 3 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support

Muscle ups

5 rounds of:
200m run
35 double unders
7 muscle ups
*18 minute time cap

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