May 3, 2018

South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

150m Row

10 GHD Hypers (Slow Negative)

10 Banded Glute Bridge

Pigeon Stretch on Box

Ankle Stretch on Box

Barbell Warm up

5 Hip hinge to knee

5 Mid Shin to Knee

5 Full Deadlifts

Load light weight

5 Deadlifts

5 Box Jump Step Down


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


Metcon (No Measure)

3 Sets

Single Leg Axle Bar Deadlift x 6 @4011

Barbell Glute Bridge x 6 @ 20X1

Side Plank x 45s e/s

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