http://southhallcrossfit.com/firm/

Firm

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Hip Opener Stretches

:30

Easy Row

Glute Bridge w/ hold

Air Squat

Medium Row

Bird Dogs

Frog Squats

Fast Row

Reverse Glute Bridge

Lateral Lunge

Weightlifting

Back Squat (Heavy 4 @ 32X1)

*12 Min

Metcon

Metcon (Time)

3 Rounds

10 Chest 2 Bar Pull Ups

15 Box Jump Overs 24/20

20 Wallballs 20/14
15 Min

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