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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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Another One

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Line Drills Hip Stretch Quad Stretch Single Leg RDL Spidermans Samsons Punter Swings High Knee Skips 3 Squats + Broad Jump Inch Worm + Bear Crawl Hurdles (Forward and Back) High Knees Butt Kickers Pigeon Couch Stretch Metcon Metcon (4 Rounds for time) […]

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Dont Leave

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (2RM) 15 Min to build to a 2RM for the day Metcon Metcon (AMRAP – Reps) AMRAP 12 12 Deadlifts 225/155 12 Dumbbell Push Press 50/35 12 Dips/ HR Push Ups Accessory Metcon (No Measure) 3 Sets 15 GHDSU 45s Side Plank e/s

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Basics

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) E2MOM x 12 (3 Sets each) 1 – Back Squat x 6 @ 22X1 2 – Single Arm Dumbbell row x 6 @ 2111 Metcon Metcon (Time) 40/30 Calorie Row 400M Run 10 Front Squats 155/105 20 Burpee Box Jump-Overs 24/20 10 Front […]

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One and Only

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Weightlifting Metcon (No Measure) Rowling 100m x 4 1xMeter off: Strict Pull Ups/Slow Ring Row Frog Squat x 2 (Squat stance, use hands to pull your butt down and pull chest up tall. Keeping hands in place, slowly extend legs and then pull butt back down) […]

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Wendler

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 200m Row 3 Sets 10 Medball Hamstring Curls 8 Lateral Lunge 5 Lateral Steps w/ band 5 Squats w/ band Weightlifting Back Squat (5-3-1-5-3-1) Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep […]

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