June 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 ActivationWeightliftingBack Squat (4x4 @32X1)15 MInMetconMetcon (3 Rounds for time)Every 7 Minutes for 3 Sets 25/20 Calorie Row 20 Lunge Steps w/KB/DB 400m Run...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 UpWeightliftingHang Snatch (Heavy Complex)*15 Min Hi Hang Snatch + Hang Snatch - Heavy for the dayMetconMetcon (AMRAP - Reps)AMRAP 10 40 Double Unders 20 Alternating Dumbbell...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 StretchGymnasticsMax Height Box Jump (Distance)Max Height Box Jump*10 MIn Find a max height standing box jump then max height single step box jumpMetconMetcon (4 Rounds...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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/MetconMetcon (3 Rounds for time)Every 7 Minutes for 3 Sets 500m Row 400m RunEach round should take less than 6...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine 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 DistanceReMetconOpen Test (AMRAP - Reps)AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (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...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 UpsFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 upWeightliftingDeadlift (1x2 @ 85%, 1xME @ 80%)12 Min cap 1 x 2 @ 85% 1 x ME @...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 PressWeightliftingPush Press (5RM)*12 min to establish a heavy 5 for the dayMetconMetcon (AMRAP - Reps)AMRAP 12 12 Burpees 12 DB Push...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 30sMetconMetcon (No Measure)EMOM x 20 M1 - 200/150m Row M2 - 20...

WP Facebook Auto Publish Powered By : XYZScripts.com