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 –...

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...

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...

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/...

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...
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