CrossFit South Rockland

Monday, September 2, 2019

Monday 9/2



Warm Up 
A- Roll out lats + ITB/ 3x 7 false grip ring rows + 7 lateral lunges

B- Gymnast Progression Warm Up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
HSPU

WOD
2 minutes MAX effort
Pull ups
2 minutes rest
2 minutes MAX effort
HSPU
2 minutes rest
2 minutes MAX effort
Squats


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