CrossFit South Rockland

Monday, November 11, 2019

Monday 11/11

Warm Up 
A- Roll- t-spine & pec minor
Activate- See below

B- Warm Up 
Combo Activation #4
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

Movements standards 

20 minutes of:
15 chaotic OH press
15 t-bar row with towel
25m reverse sled drag with straps on ankles w/25-50# m/50-75#

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