http://southhallcrossfit.com/wod/another-one/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Line Drills

Hip Stretch

Quad Stretch

Single Leg RDL

Spidermans

Samsons Punter Swings

High Knee Skips

3 Squats + Broad Jump

Inch Worm + Bear Crawl

Hurdles (Forward and Back)

High Knees

Butt Kickers

Pigeon

Couch Stretch

Metcon

Metcon (4 Rounds for time)

Every 10 Minutes for 4 sets

500m Row

800m Run

40 Double Unders
Each round is for time. Modify the workout so that you get 2-3 minutes rest each set. Each set you should try to achieve similar times. Scale accordingly.

WP Facebook Auto Publish Powered By : XYZScripts.com