CrossFit South Rockland

Monday, December 16, 2019

12/16 Monday

A- Roll- Lats + quads
Activate- 2x 7 ring rows + 7 lateral lunges

B- Gymnastics Warm Up #1
400m run

2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext

Movement standards 

Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats

(w/20# vest m/45# vest)

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