CrossFit South Rockland

Friday, January 10, 2020

1/10 Friday



Warm Up 
A- Roll- Glutes + quads
Activate- 2x 5m dynamic walk + lateral band walks

B- Warm Up 
Band complex Drills
1 mile run/2K row

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Movement standards 

WOD
5x
30:30
-Battle ropes
-Ski for calories
-Air bike for calories
-Row for calories


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