CrossFit South Rockland

Thursday, December 13, 2018

12/13 Day#39



Warm up 
Rowing Technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push 
Pry
Reach
Rock
Roll
Full stroke

2 minute row

Skill
Ring complex

WOD
20 minute AMRAP
500m row
Ring complex
-Muscle up to true support
-L sit
-3 strict ring dips to true support
-Forward roll
-Inversion
-Skin the cat
-Inversion to slowly lower

GoFit
Warm up 
Rowing Technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push 
Pry
Reach
Rock
Roll
Full stroke

2 minute row

Skill
Movement standards

WOD
5x
40:40
-Row for calories
-Box jumps
-Battle ropes
-TTB

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