CrossFit South Rockland

Wednesday, October 23, 2019

Wednesday 10/23

Warm up 
A- Mash- pec minor & glutes
Activate- 2x 3 wall climbs & 5m walking lunges with rotation

B- Gymnasts #9 Warm Up
10 ring rows
Walking lunge complex 10m
10 planche push ups
Inchworm 10m
10 Hollow rocks
Toy soldiers 10m
10 Super rocks
Walking pigeon 10m
10 single leg bridges R/L

Movement standards 

12 minute AMRAP
20 chaotic OH press
25m lateral sled drag (L/R)
10 straddle lateral lunges with KB w/26# m/44#

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