http://southhallcrossfit.com/wod/shpiffy/
Shpiffy
April 12, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills

200m Run

Hip Stretch

Quad Stretch

Single Leg RDL

Toes and Arm Circles

Heels and Arm Circles

Punter Swings

Spidermans

Samsons

Inch Worm + Bear Crawl

Hurdles

High Knees

Butt Kickers

T-Spine Stretch (Switchbacks)

10 Reverse Snow Angels

Gymnastics

Metcon (No Measure)

E2MOM, for 18 minutes

Station 1 ā€“ Ring Rows x 10-12 reps @ 2111

Station 2 ā€“ Nose-to-Wall Handstand Hold x 60s

Station 3 ā€“ L-Sit or Hollow Hold x 60 seconds

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
,

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