CrossFit South Rockland

Thursday, June 28, 2018

Thursday 6/28


Warm up
Band complex drills
1 mile run

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Running with weight vest

WOD
In a weight vest w/20# m/45#
3 rounds for time:
800m run
50m prowler push w/90 m/180
30 KBS w/53# m/70#
*25 minute time cap

GoFit
Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Skill
KBS

WOD
Tabata the following:
-KBS
-Prowler
-KBS
-Prowler
(w/unloaded m/50#)


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