http://southhallcrossfit.com/wod/gun-show/
Gun Show
July 17, 2018

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Line Drills (No Measure)

200m Run/Row

Quad Stretch

Knee to Chest

Punter Swings

Knuckle Drags

Lateral Lunge

Piriformis Stretch

Walking Samson

Walking Spidermans

Inchworm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance
1:00 Row/Bike

Metcon

Metcon (Weight)

Every 90s for 18 Minutes (6 Sets each)

Station 1 – 5 Hang Squat Cleans

Station 2 – 15/10 Calorie Bike or Row
Ascending in weight each round to a heavy set of 5 with good mechanics.

Accessory

Metcon (No Measure)

3 Sets

1:00 Hang from Pull Up Bar

L-Sit taps 10 each leg x 2

Side Plank Rotations x 10 e/s

Metcon (No Measure)

3 Sets

1:00 Hang from Pull Up Bar

L-Sit taps 10 each leg x 2

Side Plank Rotations x 10 e/s

0 Comments
Leave a comment

Your email address will not be published. Required fields are marked *

WP Facebook Auto Publish Powered By : XYZScripts.com