CrossFit South Rockland

Tuesday, October 29, 2019

Tuesday 10/29



Warm up 
A- Mash- Lats & hip flexor
Activate- 2x 20 with hikers + 5m banded hip activation 

B- KB Warm Up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB complex on each arm
Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU

WOD
12 minutes
4 KB lateral lunges
KB complex on each arm
Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU

GoFit
Warm up 
A- Mash- Lats & hip flexor
Activate- 2x 20 with hikers + 5m banded hip activation 

B- KB Warm Up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB snatch

WOD
5x 
30:30
-KB snatch L
-KB lateral lunges
-KB snatch R
-KB Russian twists


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