CrossFit South Rockland

Tuesday, July 31, 2018

Tuesday 7/31

45 day Challenge Lecture 10:30am Saturday 8/4
Jump Rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Timing and body positioning in double unders

WOD
12x
30:30
-Double unders
-Jump lunges

GoFit
Warm up 
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Movement standards

WOD
Tabata the following:
-Jump rope
-Jump lunges
-Burpees
-Ring rows


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