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South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run/Row

:30

Jumping Jacks

Samson

Lateral Lunge

Spidermans

Frog Squats

Straight Leg Sit Ups

Frog Stretch

Ankle Stretch

Pigeon

Banded Glute Activation

Weightlifting

Back Squat (4×4 @32X1)

15 MIn

Metcon

Metcon (3 Rounds for time)

Every 7 Minutes for 3 Sets

25/20 Calorie Row

20 Lunge Steps w/KB/DB

400m Run

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