http://southhallcrossfit.com/jump-in/

Jump In

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

Jumping Jacks

Air Squats

Samson

Jumping Jacks

Straight Leg Sit Ups

Dead Bugs

Bird Dogs

Push Up 2 Pike

Switch Backs

Face Up Switch Backs

Single Leg Hip Bridge

Barbell Warm up

Weightlifting

Deadlift (1×2 @ 85%, 1xME @ 80%)

12 Min cap

1 x 2 @ 85%

1 x ME @ 80%

Metcon

Metcon (Time)

4 Rounds

400m Run

12 Alternating Dumbbell Snatch

55/35

12 Toes to Bar
**15 Min Cap

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