Bag It Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Seconds Active Spidermans Frog Squats Active Samson Frog Squats Push-up to Down Dog Banded Air Squats Ankle Stretch Front Rack Stretch Warm-up Metcon Metcon (AMRAP –...

Hanging Around

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line 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 Air Squats + Broad Jump High...

Poker

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line 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 Air Squats + Broad Jump High...

Tuck and Roll

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 each Row Medball Hamstring Curls Hollow Body to Superman Roll Weightlifting Back Squat (3×6 @ 32X1) Ascending in weight with good form @ tempo. (3)s Negative to...

Live It How I Get It

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press E3MOM for 15 Min (5 Sets) Bench Press x 5 reps Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, with only one member working at each station at any one time AMRAP 15 Station...
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