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May 10, 2018

South Hall CrossFit – CrossFit

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Warm-up

Line Drills (No Measure)

200m Run/Row

Quad Stretch

Knee to Chest

Punter Swings

Knuckle Drags

Lateral Lunge

Piriformis Stretch

Walking Samson

Walking Spidermans

Inchworm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Weightlifting

Shoulder Press (5×4)

E2MOM for 10 min

Shouder Press x 4 ascending in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

400m Run

8 Strict Pull Ups

12 Handstand Push Ups

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