http://southhallcrossfit.com/wod/quadruplets/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row/Run

:30

Jumping Jacks

Air Squats

Spidermans

Frog Squats

Samson

Lateral Lunge

Hip Opener Stretches

QLT Stretch

Metcon

Metcon (No Measure)

Every 90s for 30 Min (5 Sets)

Station 1 – 20 Lunges on Plate with DB/KB Farmer’s Carry

Station 2 – 15/10 Calorie Bike or 250/200m of Rowing

Station 3 – 15 Burpees

Station 4 – 200 Meter Run
For Stations 2&4 pick a distance calories that is challenging for 45-60s

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