April 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-uphang: 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 Overhead Squats 3 High Hang Snatch 3 Hang SnatchWeightliftingHigh-Hang SnatchEvery :90 for 9 12min (1) High Hang Snatch +...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 Bent Over Row 5 Strict Press 5 Elbow Rotations 5 Back Squats 5s Pause in Dip 5s Pause in OH 5 Push PressMetconMetcon (5 Rounds for...

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 Dumbbell Thrusters 50’s/35’s 2 Strict Pull ups 4 Dumbbell Thrusters 50’s/35’s 4 Strict Pull ups 6 Dumbbell Thrusters 50’s/35’s 6 Strict Pull ups 8...

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 Kickers Skip for Height Skip for DistanceFront Rack Stretch Wrist Stretch Barbell Warm Up 5 RDL 5 Front Squats 5 Drive + High Elbows 5s Hold in...

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 Kickers Skip for Height Skip for DistanceMetconMetcon (5 Rounds for time)E8MOM for 40min (5 Sets) - 500m Row - 15 Burpee Box Jump...

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 at bottom (x)plode up (1)s at top *15minMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 40 Double...

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 Station 2 – 20...

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 Partner B runs 400 meters, etc...

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 - 225/155...

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 5 RDL 5 Front Squat 5 Strict Press 5 Elbow Rotations 5s Hold in Dip 5s Hold Overhead 5s Hold in Dip 5s Hold Overhead 5...

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