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...

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...

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...

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...

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...
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