CrossFit South Rockland

Tuesday, October 30, 2018

Tuesday 10/30


Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Skill
Muscle ups

WOD
Nate
20 minute AMRAP
2 Muscle ups
4 HSPU
8 KBS w/53# m/70#

GoFit
Partner Warm up #2
Plank/ later jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run
Skill
Movement standards 

WOD
5x
30:30
-Pull ups
-Ring dips
-KBS
-KB lateral lunges


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