CrossFit South Rockland

Wednesday, January 22, 2020

1/22 Wednesday



Warm up 
A- Mash- hips + quads
Activate- banded lateral walk + banded plank walk

B- MB Warm Up #1
3 minutes practice single, double, or triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill 
Movement standards 

Partner WOD
25 minute ping pong
30 double unders
10 burpees to cross bar
12 TTB
20 KBS w/35# m/53#
15 wall ball shots w/14# m/20#


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