CrossFit South Rockland

Tuesday, July 10, 2018

Tuesday 7/10



Warm up #1
2x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Skill
HSPU

WOD
A- 5x 5 weighted dips

B-20 minute AMRAP
50 consecutive unbroken DU
15 consecutive unbroken strict HSPU

GoFit
Warm up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Skill
Movement standards

WOD
Tabata the following:
-Jump rope
-Planche push ups
-Jump rope
-Hollow rocks


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