Saturday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper…

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Thursday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball or Deadlifts 10…

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Wednesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg…

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Tuesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press…

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Saturday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power…

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Friday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch…

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Thursday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support…

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Wednesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)‘Old School Gym Class" Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended…

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Tuesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)BUY IN... 15/12 Cal Bike (Easy Effort) 3 ROUNDS... 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly…

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