Quadruplets

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Row/Run :30 Jumping Jacks Air Squats Spidermans Frog Squats Samson Lateral Lunge Hip Opener Stretches QLT Stretch Metcon Metcon (No Measure) Every 90s for 30 Min (5 Sets)...

Good Start

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Air Squats Arm Circles Cherry Pickers/Drops Spidermans Ankle Stretch to extended leg T-Spine stretch I-Y-T (10 each) Review (PVC) Push Press 10 Pass Thru 5...

Statistic

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 3 Sets 10 Medball Hamstring curls 8 Lateral lunge 6 Hollow to superman rolls Weightlifting Back Squat (3×6 @ 32X1) Back Squat (3×6 @ 32X1) Gaol is to work up in...

Bulgarian

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 6 Posted RDL e/s 10 Medball Hamstring curls Weightlifting Deadlift (Heavy Double) 1st rep pause 3s below knee + 1 Deadlift no pause. Focusing on a flat back and...

Nancy

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Bike/Row Samson Air Squats Bike/Row Spidermans Frog Squats Bike/Row Push Up 2 Pike Straight Leg Sit Ups Hip Opener Stretch Ankle Stretch OH Stretch PVC Pass Thru OHS Metcon...
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