CrossFit South Rockland

Wednesday, December 4, 2019

12/4 Wednesday

Warm up 
A- Mash-  feet and calves
Activate- 2x 30 single unders + 5 squat jumps

B- MB Warm Up #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots

Cycling wall ball shots and box jumps

5 Rounds for time of:  
400m run  
30 Box Jumps w/20’' m/ 24''  
30 Wall-Ball Shots w/14# m/20#

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