DUI

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Fast Single Unders Frog Squats High Singles Push Up 2 Pike Double Under Practice Reverse Snow Angels Weightlifting Push Press (Heavy 3) *12 Min Metcon Metcon (3 Rounds for...

Firm

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Opener Stretches :30 Easy Row Glute Bridge w/ hold Air Squat Medium Row Bird Dogs Frog Squats Fast Row Reverse Glute Bridge Lateral Lunge Weightlifting Back Squat (Heavy 4 @...

Coming Home

South Hall CrossFit – CrossFit View Public Whiteboard The Man, the Myth, the Legend: Ryan Warm-up Warm-up (No Measure) :30 Easy Row Spidermans Air Squats Medium Row Medicine Ball Hamstring curls Frog Squats Fast Row Medicine Ball Hamstring curls Frog Squats...

WORKY

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Gymnastics Warm-up (No Measure) Circle Warm Up Metcon (No Measure) 15 Minutes to show yo SKILLZ – Rope Climbs – Handstand Walks – Muscle UpsTake TIME to work on a progression for 1-2...

Bat Wings

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 150m Row 6 Single Leg RDL e/s 8 Bent Over DB row 10 Single Leg Glute Bridge e/s Weightlifting Deadlift (Heavy set of 4 @ 30X1) 12 MIn Tempo is @ (3)s Down to floor (0)s @...
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