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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Bike Front Lean Rest on TRX Split Stance RDL w/KB @ 4011 PVC Snatch Warm Up – Pass Thrus – Drops – Tall Snatch – Hang Snatch Barbell 3 Hi Hang Snatch 3 Hang Snatch Load Weight 3 Hang Snatch Metcon Metcon […]

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Rips and Rig Work

Rips and Rig Work   We all know the feeling. We’re in the middle of our metcon, on the rig doing sets of pull-ups. You’re getting in a great rhythm, your pace is solid and you’re in the zone, when all of a sudden—OUCH!!!   Rips hurt. Like hurt hurt. They hinder our progress and […]

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