CrossFit South Rockland

Tuesday, January 21, 2020

1/21 Tuesday



Warm up 
A- Mash- Lats/ T-spine/ glutes
Activate- See below

B- Warm Up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
Bar muscle up

WOD
12 minutes
Bar muscle ups & deadlifts  w/105# m/155#
5-10-15-20-25…

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