CrossFit South Rockland

Wednesday, November 6, 2019

Wednesday 11/6



Warm up 
A- Mash- lats + quads
Activate- 2x Hitch hikers 20 + 7 partner PVC presses with banded scapula activation

B- Partner Warm Up #1
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner-squat (yes squat your partner)
Partner carry

Skill 
Double DB OH walking lunges + DB alternating DB press

Partner WOD
30 partner minute ping pong
15m double DB OH walking lunges
12 DB alternating DB bent over row
4x 50m DB farmers walk

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