Snatchsquash

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up hang: Warm-up (No Measure) :30 Jumping Jacks Air Squats Knuckle Drags Samson Spidermans Push up 2 Pike PVC Pass Thru OHS Barbell Warm Up 5 High Elbows 5 Muscle Snatch 5s Pause in Dip 5s Pause Catch 5...

Gone

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Frog Squats Double Unders Push up 2 Pike Frog Squats Mobility Pigeon 1m e/s Ankle Stretch Barbell Warm Up 5 RDL 5...

Bag It Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Stretch Warm-up Metcon Metcon (AMRAP –...

Hanging Around

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line 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...

Poker

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line 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...
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