CrossFit South Rockland

Monday, January 6, 2020

1/6 Monday



A- Roll- T-spine and lats
Activate- 2x 20 hitch hikers + 25 single unders

B- Handwalk Warm Up 
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall 
-Hand lifts
-Shoulder taps
-thigh taps

Skill
Muscle ups

WOD
A- MAX deficit HSPU
5x 3

B- 15 minute AMRAP
3 muscle ups
15m hand walk
15 box jumps w/24” m/30”



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