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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

Metcon

Metcon (5 Rounds for time)

E8MOM for 40min (5 Sets)

– 500m Row

– 15 Burpee Box Jump Over 24/20

– 400m Run

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