CrossFit South Rockland

Tuesday, December 10, 2019

12/10 Tuesday



Warm up 
A- Mash- T- spine + hips
Activate- 2x 7 lateral lunges + 5 ultra wide underhand pull ups

B- Warm Up 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Skill
Weighted pull ups

WOD
5 rounds of 
5 weighted pull ups AHAP
20m SB lunges w/75# m/100#
10 SB cleans w/75# m/100#

GoFit
Warm up 
A- Mash- T- spine + hips
Activate- 2x 7 lateral lunges + 5 ultra wide underhand pull ups

B- Warm Up 
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups 
10 back ext
15 ring rows

Skill
Movement standards

WOD
5x 
30:30
-Box jumps
-SB cleans
-Pull ups
-SB squats

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