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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run/Row :30 Jumping Jacks Samson Lateral Lunge Spidermans Frog Squats Straight Leg Sit Ups Frog Stretch Ankle Stretch Pigeon Banded Glute Activation Weightlifting Back Squat (4×4 @32X1) 15 MIn Metcon Metcon (3 Rounds for time) Every 7 Minutes for 3 Sets 25/20 […]

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Snatch

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run :30 Jumping JAcks Samson Inch Worms Air Squats Spidermans Straight Leg Sit Ups 5 Frog Squats Ankle Stretch Frog Stretch Childs Pose Barbell Warm Up Weightlifting Hang Snatch (Heavy Complex) *15 Min Hi Hang Snatch + Hang Snatch – Heavy for […]

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Freeway

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills Spiderman Reverse lunge Samson Quad Stretch Inchworm Punter swings Skipping for height Hurdle steps Carioca High Knees Butt Kickers 5 Frog Squats Frog Stretch Gymnastics Max Height Box Jump (Distance) Max Height Box Jump*10 MIn Find a max height standing box […]

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Taunting

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 14 Posted Single Leg Deadlifts (7 e/s) 8 L-Sit DB Press 15 Reverse Snow AngelsPosted Single Leg Deadlifts – https://www.instagram.com/p/Bf_0fxSAVRz/ Metcon Metcon (3 Rounds for time) Every 7 Minutes for 3 Sets 500m Row 400m RunEach round should take […]

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Open Test

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 DistanceRe Metcon Open Test (AMRAP – Reps) […]

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Swamp Rat

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 4 Rower always occupied 1 Person working at a time 3000m Row – 90 Burpees – 90 GHD Sit Ups – 90 Single Arm DB Push Jerk 70/55 – 90 DB Squats

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FRAN

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Pizza Game or Rowling – Spiderman – Samson – Frog Squats Mobility Pigeon Ankle Stretch Switchbacks Review Thrusters Pull Ups Warm up to Wod weight 1 Round 5 Thrusters 5 Pull Ups Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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Jump In

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Jumping Jacks Air Squats Samson Jumping Jacks Straight Leg Sit Ups Dead Bugs Bird Dogs Push Up 2 Pike Switch Backs Face Up Switch Backs Single Leg Hip Bridge Barbell Warm up Weightlifting Deadlift (1×2 @ 85%, 1xME @ 80%) 12 […]

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Good Morning

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Jumping Jacks Air Squats Arm Circles Cherry Pickers Frog Squats Push Up 2 Pike Ankle Stretch Front Rack Stretch 10 Reverse Snow Angels Barbell Review Push Press Weightlifting Push Press (5RM) *12 min to establish a heavy 5 for the day […]

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Next Episode

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run :30 Jumping Jacks Samson Air Squats Jumping Jacks Spidermans Frog Squats 3 Sets Station 1 – 3-5 Muscle Ups OR 3-5 Low Muscle Up Transitions OR 10 Ring Rows Station 2 – Wall Walk + Nose 2 Wall Handstand Hold x […]

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