CrossFit South Rockland

Tuesday, December 18, 2018

12/18 Day#44



Warm up 
The Complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
OH walking lunges

TEST
Battery Acid
3 rounds for time:
25m prowler push w/70# m/140#
25m OH walking lunges w/45# m/75#
*7 minute time cap

GoFit
Warm up 
The Complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
Movement standards 

WOD
7x
20:20
-Prowler
-Lunges
-Prowler
-GHD sit ups

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