Bad Blood


Saturday 6/16 we will be closed!

Come out to cheer on SHCF athletes at Battle on the Creek!

South Hall CrossFit – CrossFit

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Line Drills (No Measure)

200m Run/Row

Quad Stretch

Knee to Chest

Punter Swings

Knuckle Drags

Lateral Lunge

Piriformis Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Metcon (AMRAP – Reps)

EMOM x 30 (6 sets) of:

Minute 1 – 12/8 Calorie Row

Minute 2 – 12 Burpees

Minute 3 – 8 Strict Pull-Ups

Minute 4 – 12 Reverse Lunges with DB/KBs 55/35

Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press
* Athlete picks tough weight but should be able to maintain unbroken reps

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