South Hall CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30
Jumping Jacks
Spidermans
Frog Squats
Jumping Jacks
Samson
Frog Squats
Lateral Lunge
Push Up 2 Pike
Frog Squats
10 Banded Lateral steps e/s
10 SLOW Banded Squats
Weightlifting
Back Squat
E2MOM for 14 Minutes
Back Squat
Set 1 – 5 reps @ 70-74%
Set 2 – 5 reps @ 75-79%
Set 3 – 3 reps @ 80-84%
Set 4 – 2 reps @ 85-89%
Sets 5-7 – 2 reps @ 90-94%
Metcon
Metcon (Time)
30 Wallballs 30/20
30 DB/KB Walking Lunges Farmer’s Carry 50/35
20 Wallballs
20 Walking Lunges
10 Wallballs
10 Walking Lunges
*15 min cap