CrossFit South Rockland

Wednesday, January 29, 2020

Wednesday 1/29

Warm up 
A- Mash- hips + t-spine
Activate- 2x 7 ultra wide underhanded pull ups + banded plank walk

B- Gymnastic Progression Warm Up 
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Movement standards 

Partner WOD
25 minute ping pong
5 lateral lunges + walk out with 3 push ups
2x 10 T-bar towel rows w/50# m/90#
2x 15m lateral sled drag w/100# m/180#

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