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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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