http://southhallcrossfit.com/wod/gone/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Spidermans

Single Leg RDL

Single Unders

Samson

Frog Squats

Double Unders

Push up 2 Pike

Frog Squats

Mobility

Pigeon 1m e/s

Ankle Stretch

Barbell Warm Up

5 RDL

5 Bent Over Row

5 Strict Press

5 Elbow Rotations

5 Back Squats

5s Pause in Dip

5s Pause in OH

5 Push Press

Metcon

Metcon (5 Rounds for time)

E8MOM for 40 Min (5 Sets)

50 Double-Unders

15 Push Presses 115/75

15 Back Squats 115/75

400m Run

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