http://southhallcrossfit.com/1489-2/

Bag It Up

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Active Spidermans Frog Squats Active Samson Frog Squats Push-up to Down Dog Banded Air Squats Ankle Stretch Front Rack StretchWarm-upMetconMetcon (AMRAP - Reps)AMRAP 9 2...

Hanging Around

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt...

Tuck and Roll

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 each Row Medball Hamstring Curls Hollow Body to Superman RollWeightliftingBack Squat (3x6 @ 32X1)Ascending in weight with good form @ tempo. (3)s Negative to bottom position (2)s...

Poker

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt...

Live It How I Get It

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingBench PressE3MOM for 15 Min (5 Sets) Bench Press x 5 repsMetconMetcon (AMRAP - Rounds and Reps)Teams of 3, with only one member working at each station at any one time AMRAP 15 Station 1 – 500 Meter Row...

4/21

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2, alternating each movement 10 Rounds 400m Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20Partner A runs 400 meters Partner B performs 40 Air Squats Partner A performs 10 Burpee Box Jump-Overs...

Moon Dust

South Hall CrossFit - CrossFitView Public WhiteboardGymnasticsStrict Pull-Up (5x5)EMOM x 5 5 Pull UpsMetconMetcon (AMRAP - Reps)AMRAP 9 21-15-9 Deadlift Burpee Over BarRound 1 - 155/105 Round 2 - 205/145 Round 3 -...

Double Dutch

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Push Up 2 Pike Double Unders Lateral Lunge Straight Leg Sit Up 10 Reverse Snow Angels 10 T-Spine Switchbacks Barbell Warm Up...

Booty-Do

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Frog Squats Jumping Jacks Samson Frog Squats Lateral Lunge Push Up 2 Pike Frog Squats 10 Banded Lateral steps e/s 10 SLOW Banded SquatsWeightliftingBack...

Best In

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Row 2 Sets - 30s Hang from Pull Up bar - 10 Push Ups - 5 e/s Bottoms Up KB Press - 10 Lateral Lunge - 10 GHD Hip Extension 10 Frog Squats w/ hold @ bottom 10 Table TopsMetconMetcon...

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