June 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Easy Row Spidermans (reach both arms) Air Squats Medium Row Samson Frog Squats Fast Row Inch Worm Straight Leg Sit Up Ankle Stretch :15 e/s 10 Table Tops 10 Leg Circles 10 Fire Hydrants (keeping the foot high)WeightliftingFront Squat (1RM @ 32X1)15 Minutes to build to a heavy Pause...

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