http://southhallcrossfit.com/wod/eyes-drop/
Eyes Drop
April 3, 2018

South Hall CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

:30 Each

Easy Row

Spidermans

Lateral Lunge

Medium Row

Samson

Wall Squats

Fast Row

Single Leg Dl

Wall Squats

Mobility

:45 Childs Pose on box

:45 Pigeon Stretch e/s on box

Review Movements

Test Run

4 Cal Row

4 Wall Balls

4 Push Ups

4 Box Step Ups

4s FLR on Rings

Metcon

Metcon (AMRAP – Reps)

EMOM x 30 (6 Sets)

Minute 1 – 200/150m Row (10/7 Cal Bike)

Minute 2 – 20 Wall Ball

Minute 3 – 20 Push Ups

Minute 4 – 12 DB Box Step-Up

Minute 5 – 30-Second Front Leaning Rest on Rings

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