Run and Gun

Run and Gun

South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

150m Row

10 Medball Hamstring Curls

10 Banded Goodmornings

Barbell Warm Up

Build to weight

1 Round

5 Deadlifts

15 Double Unders


Metcon (Time)

3 Rounds

15 Deadlifts 225/155

50 Double Unders
Basically 45 reps of deadlifts. If we are not getting unbroken sets, work on being consistent on breaking them up. Sets of 8/7 or 5/5/5 with a quick rest.


Metcon (No Measure)

3 Sets

Single-Leg Deadlift x 6 e/s @ 4011

Barbell Glute Bridges x 6 @ 20X1

Side Plank Rotations x 45s e/s

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