http://southhallcrossfit.com/wod/situation-2/
Situation
October 3, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run/Row/Bike

Hip Opener Stretches

:30

Jumping Jacks

Push Up 2 Pike

Air Squats

Single Leg RDL

Lateral Lunge

Frog Squat

10 Single Leg Glute Bridge e/s

Weightlifting

Back Squat (E3MOM for 12 Min)

E3MOM for 12 Min

Back Squat x 4

Each set should be heavy. By the 3rd set you should be questioning yourself. By the 4th you should be asking yourself if you really made the right choices eating yesterday.

Metcon

Metcon (4 Rounds for reps)

2 Min Max Effort Calorie Bike/Row

– Rest 1:00 –

2 Min Max Effort Dumbbell Thrusters 50/35

– Rest 1:00 –

2 Min Max Effort Burpee to target (pick somewhere on rig just out of reach)

– Rest 1:00 –

2 Min Max Effort Calorie Bike/Row

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