CrossFit South Rockland

Thursday, July 26, 2018

Thursday 7/26



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

WOD
4 rounds of:
6 DB snatches AHAP
200m run with same DB

GoFit
MB Warm up #1
3 minutes practice double of triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Wall ball shots

WOD
5x
30:30
-Wall ball shots
-Shuttle runs
-Wall ball shots
-Burpees


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