Sheriff

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 15 Jumping jacks 8 Frog Squats 8 Single arm db Press e/s working up in weight Metcon Metcon (AMRAP – Reps) AMRAP 10 3 Burpees 3 Kettlebell Swings 70/53 6 Burpees 6...

EVOL

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Opener Stretches – Samson – Spiderman – Extended Arm – Extended Leg – Leg Circles 2 Sets :30 Bike 10 Posted RDL e/s 10 Bulgarian Split Squats e/s...

Chest Day

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 8 Lean Aways on Pull Up Bar 8 Reverse Snow Angels 5 Push Up 2 Pike Weightlifting Bench Press (5×3 @ 80%+) 10 Min Metcon Metcon (Time) 3 Sets 400m Row 20...

Don’t Know Her

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 10 Prying Squats 10 Superman to hollow roll 5 Push Up 2 Pike Weightlifting Front Squat (2-2-2-2-2 @ 32X1) All sets 70%+ focusing on positions and leading with the...

Out of Reach

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Foam Roll 3 Sets :30 Bike 10 Reverse Snow Angels 10 Straight Leg Sit Ups Weightlifting 12 Min Shoulder Press (Heavy 3) Push Press (Heavy 3) Metcon Metcon (Time) 40/30 Calorie Bike...
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