Tuck and Roll

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...

Live It How I Get It

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press E3MOM for 15 Min (5 Sets) Bench Press x 5 reps Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, with only one member working at each station at any one time AMRAP 15 Station...

4/21

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (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...

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...
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