CrossFit South Rockland

Wednesday, July 17, 2019

Wednesday 7/17

Warm up 
A- Mash pec minor & calves/ 2x 30 hit hikers + 5 squat jumps

B- Combo Activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m 
Shuttle run 50m

Cycling box jumps and wall ball shots

5 Rounds for time of:  
400m Run  
30 Box Jumps w/20” m/24”  
30 Wall-Ball Shots w/14# m/20#

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