http://southhallcrossfit.com/wod/pump-sesh/

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
T-Spine Stretch

Metcon

Metcon (Time)

15-12-9-6-3

Strict Dips

Strict Pull Ups

– 200m Run –

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