http://southhallcrossfit.com/mcgriffski-nonsense/

McGriffski Nonsense

South Hall CrossFit – CrossFit

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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 Knees

Butt Kickers

Skip for Height

Skip for Distance
Review

Toes 2 Bar

Handstand Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run

15 Toes 2 Bar

10 Handstand Push Ups

5 Burpees

Cash Out: 100 Double Unders OR 5 Min Technique work

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