August 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 8 Frog Squats :30 Dead Bar Hang - Spiderman Stretch - Extended arm hip stretch - Ankle Stretch PVC Pass Thru Overhead Squat w/PVC SLOWWeightliftingOverhead Squat (6x3 - Heavy 3)Starting at a moderate weight and building to a heavy 3 for...

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