CrossFit South Rockland

Monday, January 13, 2020

1/13 Monday




A- Roll-  Pec minor & T-spine
Activate- 2x face pulls 20 reps + 7 lateral lunges 

B- Partner KB Warm Up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Skill
TGU

Partner WOD
30 minute ping pong 
15 chaotic bench press
10 RDL
2 (R/L) windmill + TGU


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