CrossFit South Rockland

Monday, September 3, 2018

9/3 Day#22 Labor Day




Gymnastics Warm up #5
400m run
Banded external rotation 10 reps
3x hand stand to forward roll
3x L-sits max effort
10x single leg squats off box with 3 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support

Skill
Movement standards

WOD
3 rounds for time:
20 CTB pull ups
20 ring dips
20 box jump up and overs

*12 minute time cap


No comments:

Post a Comment