CrossFit South Rockland

Monday, October 15, 2018

10/15 Monday

Warm up 
Hip and flute activation 
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Shoulder activation #1
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

Movement standards

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

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