CrossFit South Rockland

Monday, July 22, 2019

Monday 7/22


Warm Up 
A- Mash t-spine & quads

B- Gymnastic progression Warm Up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
Pistol squats

WOD
Mary
20 minute AMRAP
5 HSPU
10 pistols
15 pull ups

OR

Cindy
20 minute AMRAP
5 pull ups
10 push ups
15 squats





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