Vice

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 12 Single Leg RDL w/ DB 12 Single Arm Overhead Press Barbell Warm Up Weightlifting Clean and Jerk (Heavy Single) *15 Minutes to build to a heavy single for the day...

Run and Gun

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Medball Hamstring Curls 10 Banded Goodmornings Barbell Warm Up Build to weight 1 Round 5 Deadlifts 15 Double Unders Metcon Metcon (Time) 3 Rounds 15 Deadlifts...

Bad Blood

Announcements Saturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek! 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...

Lift Off

Announcements Saturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek! South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Air Squats Jumping Jacks Spiderman Frog Squats...

Tied Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Easy Row Spidermans (reach both arms) Air Squats Medium Row Samson Frog Squats Fast Row Inch Worm Straight Leg Sit Up Ankle Stretch :15 e/s 10 Table Tops 10 Leg Circles 10...
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