CrossFit South Rockland

Monday, October 14, 2019

Monday 10/14

Warm Up 
A- Roll-  pec minor/ lats/ quads

B- Gymnastics 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

Maintaining a steady pace with very little breaks

Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats

w/20 vest m/45 vest

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