CrossFit South Rockland

Thursday, August 1, 2019

Thursday 8/1





Warm Up 
A- Mash t-spine, ITB, and calves

B- Pose technique #1
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill

Falling drills
-Partner fall drill
-Hip driver drill

Partner pull & fall (hands on shoulders)

Skill
Deadlifts 

WOD
5x
15 deadlifts w/135# m/185#
400m run

GoFit
Warm Up 
A- Mash t-spine, ITB, and calves
2x lateral lunges with barbell + good mornings 7 reps each

B- 1 mile run

Skill
SB squat and SB ground to shoulder

WOD
8x
20:20
-Prowler push
-SB squats
-Shuttle run\
-SB ground to shoulder



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