PLAIN JANE

PLAIN JANE

http://southhallcrossfit.com/wod/plain-jane/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:30 Bike

6 Frog Squats

6 Single Leg RDL e/s

6 Side Plank Clams e/s

10 Banded Glute Bridge

Weightlifting

Back Squat (5-5-5-5 @ 32X1)

*Take a few sets to build unto a moderate weight. Start over 60% and maintain tempo and position

Superset with 5 Weighted Chin Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Double Unders

15 Wallballs 20/14

30 Double Unders

15 Pull Ups
Rx+ = 4/3 Muscle Ups bar or rings, choose which you need to work on the most.

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