http://southhallcrossfit.com/wod/hellman/
Hellman
October 30, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run/Row

Grab Bars

Jumping Jacks

Air Squats

5 BB RDL

5 BB Rows

Frog Squats

Lateral Lunge

Push Up 2 Pike

Supermans

10 S/L Glute Bridge e/s

5 Front Squats

5 Good Mornings

Review Deadlift

Weightlifting

Deadlift

75% x 5

85% x 3

95% x Max reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Toes 2 Bar
Just pace yourself. Keep an eye on the clock and try to get each round done about the same time

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