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 Knees Butt Kickers Skip for Height Skip for Distance Metcon Metcon (5 Rounds for time) […]

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 each Row Medball Hamstring Curls Hollow Body to Superman Roll Weightlifting Back Squat (3×6 @ 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 *15min Metcon Metcon […]