CrossFit South Rockland

Tuesday, July 23, 2019

Tuesday 7/23



Warm up 
Combo Activation #2 
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
Stone G2S & stone squat

WOD
5x
5 stone G2S w/65# m/115#
100m sprint
5 stone squats
5 burpees
*3 minutes rest

GoFit
Warm up 
Combo Activation #2 
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
Stone G2S & stone squat

WOD
Tabata the following:
-Stone G2S
-Shuttle run
-Stone squats
-Burpees



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