CrossFit South Rockland

Wednesday, June 13, 2018

Wednesday 6/13


Warm up 
A-TEAM tic tack toe
Jump rope 5 minutes

TEAM
Tic tack toe

B- Single are 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
Movement standards

WOD
For time:
150m walking lunges 
50 calorie row
40 single arm DB shoulder to OH w/50 m/70 (20 left/ 20 right)
*10 minute time cap


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