CrossFit South Rockland

Thursday, July 18, 2019

Thursday 7/18



Warm Up 
A- Roll out t-spine with plate over head + mash glutes with softball/ 2x 5m banded shoulder activation & 5m banded

B- 400m run

2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext

Skill
HSPU cycling

WOD
(M) Test #2
3 minutes MAX distance row

(G) Test 11a
3 minutes MAX effort HSPU

GoFit
Warm Up 
A- Roll out t-spine with plate over head + mash glutes with softball/ 2x 5m banded shoulder activation & 5m banded

B- 400m run

2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext

Skill


WOD
7x
30:30
-Jump rope
-Rowing
-Jump lunges


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