CrossFit South Rockland

Wednesday, January 15, 2020

1/15 Wednesday


Warm up 
A- Mash- T-spine + glutes + lats
Activate- See below

B- Warm Up 
Combo Activation #7
2x
Row 30 seconds
7 lateral lunges
Row 30 seconds
20 hitchhikers
Row 30 seconds
20 leg curls (rower seat)

Skill 
Handwalk

WOD
For time:
25 stone G2S w/65# m/115#
75 calorie row
50m walking lunge 
25m handwalk

*12 minute time cap


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