CrossFit South Rockland

Tuesday, July 9, 2019

Tuesday 7/9


Warm up 
A- Mash (Softball roll quads & calves) Activate (3x jump rope 25 single jumps + Spinal rotations on back)

B- 800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15


Skill
Squat jumps

WOD
5x
200m sprint
20 squat jumps
*Rest 2 minutes

GoFit
Warm up 
A- Mash (Softball roll quads & calves) Activate (3x jump rope 25 single jumps + Spinal rotations on back)

B- 800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15

Skill
Movement standards 

WOD
5x
30:30
-Jump rope
-Squat jumps
-Mountain climbers 
-Sit ups


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