South Hall CrossFit – CrossFit

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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