CrossFit South Rockland

Friday, October 4, 2019

Friday 10/4



Warm Up 
A- Roll t-spine + box stretch
 3x 5 planche push ups + 5 ultra wide underhand pull ups

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
Pistols/ rope climbs/ HSPU

WOD
2 minute AMRAP
-Rope climbs
2 minutes rest
2 minute AMRAP
-HSPU
2 minutes rest
2 minute AMRAP
-Pistols


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