WORKY

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Gymnastics Warm-up (No Measure) Circle Warm Up Metcon (No Measure) 15 Minutes to show yo SKILLZ – Rope Climbs – Handstand Walks – Muscle UpsTake TIME to work on a progression for 1-2...

Bat Wings

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 150m Row 6 Single Leg RDL e/s 8 Bent Over DB row 10 Single Leg Glute Bridge e/s Weightlifting Deadlift (Heavy set of 4 @ 30X1) 12 MIn Tempo is @ (3)s Down to floor (0)s @...

Unruly

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Inch Worm Jumping Jacks Arm Circles (Forwards/Backwards) Spidermans Air Squats Straight Leg Sit Ups Reverse Snow Angels T Spine Stretch Push Up 2 Pike x 5...

Dead or Alive

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 100m Run 6 Single Arm DB OH Press e/s 8 Box Step Ups Weightlifting Hang Snatch 12 Min Hang Snatch + Snatch + 4 Tall Box jumps Work up to a heavy for the day, yes with a...

Scraps

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3 Sets 60s @ each station for max reps S1 – Wallballs 20/14 S2 – Kettlebell Swings 53/35 S3 – Box Jump Step Down 24/20 S4 – Push Press 95/65 S5 –...

WTH

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...
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