CrossFit South Rockland

Tuesday, June 19, 2018

Tuesday 6/19


Odd Object Warm up #1
Hip & glute Activation
10m lateral band walks
10m forward and reverse band walks

-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m  w/95 m/145

Skill
Stone G2S

WOD
3 rounds for time:
5 stone G2S w/115# m/175#
15 box jumps w/20” m/24”
*7 minute time cap

GoFit
Warm up 
Hip & glute Activation
10m lateral band walks
10m forward and reverse band walks

Single arm DB warm up
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Skill
DB snatch & Stone G2S

WOD
5x
30:30
-Stone G2S
-Box jumps
-DB snatch
-Push ups


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