Georgia Peach

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets SLOW Posted Single Leg Deadlift x 8 e/s Banded Glute Bridge x 10 SLOW Reverse Snow Angels x 20MetconMetcon (AMRAP…

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Gun Show

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine 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…

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DUI

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Fast Single Unders Frog Squats High Singles Push Up 2 Pike Double Under Practice Reverse Snow AngelsWeightliftingPush Press (Heavy 3)*12 MinMetconMetcon…

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Firm

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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…

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Coming Home

South Hall CrossFit - CrossFitView Public WhiteboardThe Man, the Myth, the Legend: RyanWarm-upWarm-up (No Measure):30 Easy Row Spidermans Air Squats Medium Row Medicine Ball Hamstring curls Frog Squats Fast Row…

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WORKY

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upGymnasticsWarm-up (No Measure)Circle Warm UpMetcon (No Measure)15 Minutes to show yo SKILLZ - Rope Climbs - Handstand Walks - Muscle UpsTake TIME to work…

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Bat Wings

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)3 Sets 150m Row 6 Single Leg RDL e/s 8 Bent Over DB row 10 Single Leg Glute Bridge e/sWeightliftingDeadlift (Heavy set…

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Unruly

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Inch Worm Jumping Jacks Arm Circles (Forwards/Backwards) Spidermans Air Squats Straight Leg Sit Ups Reverse Snow Angels T…

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Scraps

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3 Sets 60s @ each station for max reps S1 - Wallballs 20/14 S2 - Kettlebell Swings 53/35 S3 -…

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