CrossFit South Rockland

Thursday, January 2, 2020

1/2 Thursday


Warm up 
A- Mash- Pec minor + hamstrings 
Activate- 2x 20 reps hitch hikers + 7 lateral lunges

B- Core Warm Up 
400m run

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill 
Alternating arm P-bar push ups

Partner WOD
30 minute ping pong
2x single arm 25m farmers carry (R/L)
10 alternating arm P-bar push ups
10 good mornings w/65# m/95#
15 chaotic Klokov press

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