CrossFit South Rockland

Monday, October 7, 2019

Monday 10/7



Warm Up 
A- Roll- calves + ITB
Activate- 7 explosive step up on each side + 5 single leg broad jumps on each side

B- Hip & Glutei Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Skill
Strategy 

WOD
For time:
4 rounds of:
200m run
12 burpees over the mono rail

*12 minute time cap

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