http://southhallcrossfit.com/wod/evol/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Hip Opener Stretches

– Samson

– Spiderman

– Extended Arm

– Extended Leg

– Leg Circles

2 Sets

:30 Bike

10 Posted RDL e/s

10 Bulgarian Split Squats e/s

Weightlifting

Front Squat (Heavy Single @ 32X1)

12 Min

Workout ends as soon as you break Tempo, ROM or position.

Metcon

Metcon (Time)

3 Sets

400m Run

8 Front Squats @ 80% of todays heavy single
12 Min

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