April 2018

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...

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 SquatE2MOM for 14 Minutes Back Squat Set 1 – 5 reps @ 70-74% Set 2 – 5 reps @ 75-79% Set 3 – 3...

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 (AMRAP - Rounds and...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills 200m Run Hip Stretch Quad Stretch Single Leg RDL Toes and Arm Circles Heels and Arm Circles Punter Swings Spidermans Samsons Inch Worm + Bear Crawl Hurdles High Knees Butt Kickers T-Spine Stretch (Switchbacks) 10 Reverse Snow AngelsGymnasticsMetcon (No Measure)E2MOM, for 18 minutes Station 1 – Ring Rows x 10-12 reps...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Banded Goodmornings 10 Single Leg KB RDLWeightliftingDeadlift (4x1 @ 90%)Deadlift Every 2:30, for 8 sets: Set 1 – 5 reps @ 70% Set 2 – 5 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2...

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