http://southhallcrossfit.com/wod/re-run/
Re-Run
November 6, 2018

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run/Row/Bike

Grab Bars

Jumping Jacks

Samson

Frog Squats

Jumping Jacks

Lateral Lunge

Single Leg RDL

Review RDL

Weightlifting

Metcon (4 Rounds for time)

E3MOM for 12 min (4 Sets)

15/12 Calorie Bike

5 RDL @ 40-50% 1RM Deadlift
This is Recovery Week 4, DO NOT go over percentages. The bike should be the hard effort today. Take your time on the RDL’s and make sure we are focusing on hamstrings. Sit your hips back and keep them tall, heels and toes on the ground!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Front Rack Lunges 95/65

8 Wallballs 30/20
Every 2 rounds add 10-20lbs to the bar. These should be done unbroken!

0 Comments
Leave a comment

Your email address will not be published. Required fields are marked *

WP Facebook Auto Publish Powered By : XYZScripts.com