CrossFit South Rockland

Tuesday, October 15, 2019

Tuesday 10/15


Warm up 
A- Mash- Feet/calves/ hamstrings
Activate

B- Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon 
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation

Skill
DB snatch and KBS review

WOD
For time:
1K row
50 KBS w/35# m/53#
800m run
50 KBS w/35# m/53#
1K row
50 DB snatches w/35# m/55#
800m run
50 DB snatches w/35# m/55#

GoFit
Warm up 
A- Mash- Feet/calves/ hamstrings
Activate

B- Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon 
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation

WOD
8x consecutive rounds
20:20 
-Rowing
-KBS
-Shuttle run
-DB snatches


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