http://southhallcrossfit.com/wod/profit/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Spidermans

Air Squats

Jumping Jacks

Push Up 2 Pike

Reverse Snow Angels

T Spine Stretch

Weightlifting

Bench Press (5-3-1-3-5)

10 Min

Build to a heavy set of each, try to match the # on consecutive sets

Metcon

Metcon (Time)

4 Rounds

12 Ring/Box Dips

12 Dumbbell Push Press 50/35

12 Burpee Over DB
15 Min Cap

WP Facebook Auto Publish Powered By : XYZScripts.com