http://southhallcrossfit.com/wod/grit/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30

High Singles

Samson

Air Squats

Single/Double Mix

Spidermans

Frog Squats

Single/Double Mix

Inch Worms

Straight Leg Sit Ups

Review

Kettlebell Swings

(To eye level, quick extension – Hips/Knees)

Muscle Ups

– 5 Lean Aways

– 5 Kip Swings

– 5 BIG Kip Swings

– 5 Pull Ups working to Muscle Ups

Metcon

Metcon (Time)

80 Double-Unders

40 Russian Kettlebell Swings 70/53

20 Hand Release Push Ups

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Hand Release Push Ups

40 Russian Kettlebell Swings

80 Double-Unders
20 Min

Accessory

Metcon (No Measure)

EMOM x 15

Minute 1 – Supine Ring Rows x 8 SLOW

Minute 2 – Side Plank L x 40s

Minute 3 – Side Plank R x 40s

Minute 4 – Reverse Snow Angels x 15 SLOW

Minute 5 – Hollow Rocks or Hold x 30s

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