CrossFit South Rockland

Wednesday, July 24, 2019

Wednesday 7/24



A- Mash lates & ITB/ 2x 30 hitch hikers 5 super strict TTB

B- Gymnastic #7 Warm Up
As a group:
Tabata jump rope (focus on speed)

3x
15 second L-sit / tuck sit

3x 
15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:
3x
10m lateral banded walk (glute activation)

3x 
Kick up to a handstand and work the negative on the way down

3x
Power jumps

3x
Candlestick to standup


Skill 
Man eaters

WOD
7 minutes:
3 strict pull ups ultra wide underhand 
6 man eaters w/12# m/25#
12 mountain climbers

*No measure 

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