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South Hall CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Rounds

150m Row

12 KB Single Leg Dl

10 Medball Hamstring Curls

Barbell Warm Up

5 Good Mornings

5 Elbow Rotations

5 Front Squats

5 Strict Press

5 RDL

Weightlifting

Deadlift (8×2)

E2MOM x 16 (8 Sets)

Halting deadlift (2s @ below knee) + Deadlift @ 75%

Metcon

Metcon (Time)

5 Rounds

24 Kettlebell Swings 70/53

12 KB Front Rack Reverse Lunge

12 Box Jump
*14 Min Cap

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