South Hall CrossFit – CrossFit

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Line Drills (No Measure)

200m Run/Row

Quad Stretch

Knee to Chest

Punter Swings

Knuckle Drags

Lateral Lunge

Piriformis Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Deadlift (6×2 ascending)

E2MOM for 12 Minutes

1 Pause Deadlift @ below knee 2s + Deadlift

Building in weight with good form


Metcon (Time)

5 Rounds

400m Run

20 Walking Lunges 70’s/53’s
*20min time cap

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