http://southhallcrossfit.com/wod/hanging-around/

South Hall CrossFit – CrossFit

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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
Front Rack Stretch

Wrist Stretch

Barbell Warm Up

5 RDL

5 Front Squats

5 Drive + High Elbows

5s Hold in Dip

5s Hold in catch

5 Hang Power Cleans

Weightlifting

Hang Power Clean

Every 90s for 8 sets, building in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

10 Dips

10 Hand Release Push Ups

15 Kettlebell Swings

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