CrossFit South Rockland

Tuesday, November 26, 2019

11/26 Tuesday


Warm up 
A- Mash- Glutes + hamstrings
Activate

B- Warm Up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
Fat bar deadlift

WOD
12x 
30:30
-Fat bar deadlift w/110# m/160#
-Row for calories

GoFit
Warm up 
A- Mash- Glutes + hamstrings
Activate- 

B- Warm Up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
DB deadlift

WOD
5x 
20:40
-DB deadlifts
-Row for calories
-DB squats
-Battle ropes

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