http://southhallcrossfit.com/wod/bigger-base/
Bigger Base
June 5, 2018

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Zoom Run

Hip Opener Stretches :15 each e/s

– Samson

– Spiderman

– Extended arm

– Extended Leg

– Ankle Stretch

5 Camel Cats

10 Leg Circles e/s

10 Fire Hydrants

10 Single Leg Glute Bridge

5 Frog Squats

10 Lateral Lunge

Weightlifting

Back Squat (3×5 @ 3011)

3 Sets

Back Squat x 5 @ 3011

(3)s Descent

(0)s @ bottom

(1)s Stand

(1)s @ top

20 Walking Lunge with Dumbbells (Farmers Carry)

*15 Min

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 Strict Pull-Ups

10 Kettlebell Swings 70/53

20 Air Squats

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