BIG FISH

BIG FISH

http://southhallcrossfit.com/wod/big-fish/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Bike/Row

Jumping Jacks

Frog Squats

Spidermans

Dead Bugs

Table Tops

Hollow Hold

Jumping Jacks

Frog Squats

Straight Leg Sit Ups

Tuck Ups/V Ups

Barbell Warm up

Review

Power Cleans

Toes 2 Bar

Metcon

Power Clean

E3MOM for 30 min (10 Sets)

10/7 Calorie Bike/Row

10 Toes 2 Bar

3/2/1 Power Cleans*

Rounds 1-3 – 3Power Cleans

Rounds 4-6 – 2 Power Cleans

Rounds 7-10 – 1 Power Clean

Build in weight. This would be a god chance to work on form, if we are not going really heavy keep 5 reps and work on moving well.

Accessory

Metcon (No Measure)

10Min to work on handstand push ups and walking

ex. 50 Strict/100 Kipping/Practice

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