CrossFit South Rockland

Wednesday, September 25, 2019

Wednesday 9/25


Warm up 
A- Roll calves & lats / 2x 5m banded lateral walk band on knees + 5m banded plank walk band in hands

B- Agility Complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill 
Power swings

WOD
Helen
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups


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