South Hall CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30
Jumping Jacks
Spidermans
Single Leg RDL
Single Unders
Samson
Push Up 2 Pike
Double Unders
Lateral Lunge
Straight Leg Sit Up
10 Reverse Snow Angels
10 T-Spine Switchbacks
Barbell Warm Up
5 RDL
5 Front Squat
5 Strict Press
5 Elbow Rotations
5s Hold in Dip
5s Hold Overhead
5s Hold in Dip
5s Hold Overhead
5 Push Press
Weightlifting
Push Press (2RM)
*14 min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
40 Double Unders
10 Handstand Push Ups
20 Kettlebell Swings 53/35