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Moon Dust

South Hall CrossFit – CrossFit View Public Whiteboard Gymnastics Strict Pull-Up (5×5) EMOM x 5 5 Pull Ups Metcon Metcon (AMRAP – Reps) AMRAP 9 21-15-9 Deadlift Burpee Over BarRound 1 – 155/105 Round 2 – 205/145 Round 3 – 225/155

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Double Dutch

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 […]

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Booty-Do

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Squats Weightlifting Back Squat E2MOM for 14 Minutes Back Squat Set 1 – 5 reps @ […]

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Best In

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Tops Metcon Metcon […]

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Shpiffy

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Angels Gymnastics Metcon (No […]

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Repeat

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 15 Banded Goodmornings 10 Single Leg KB RDL Weightlifting Deadlift (4×1 @ 90%) Deadlift Every 2:30, for 8 sets: Set 1 – 5 reps @ 70% Set 2 – 5 reps @ 75% Set 3 – 3 reps @ […]

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Run and Gun

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2, Alternating full rounds 5 Rounds EACH 400m Run 12 Thrusters 95/65 12 Toe to Bar

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