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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...

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...

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...

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...

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...
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