Gwen

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Seconds Jumping Jacks Walkouts Active Samson Wide Stance Walkouts Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press...

Spoiled

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Air Squats Kb RDL Single Unders Push Up 2 Pike Frog Squats Straight Leg Sit Up Double Unders Couch Stretch Pigeon Stretch Metcon Metcon (Time) 4 Rounds 60...

Stand Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Seconds Easy Row Knuckle Drags Active Spidermans Medium Row Side Lunge Active Samson Faster Row Push-up to Down Dog Air Squats DB Ankle Stretch 10 Frog Squats Metcon Metcon (5...

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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 12 Single Leg RDL w/kb 5 Push Up 2 Pike 10 Frog Squats 10 Leg Circles 10 Fire Hydrants 10 Single Leg Glute Bridge Weightlifting Deadlift (8×3) E2MOM for 16...

MURPH

South Hall CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...
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