http://southhallcrossfit.com/wod/superset-gains/
Superset Gains
October 11, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Samson

Air Squats

Jumping Jacks

Spiderman 2 ext Leg

Frog Squats

Straight Leg Sit Ups

Lateral Lunge

2 Sets

10 Hollow Rocks

10 Supermans

Weightlifting

Back Rack Lunge

Weightlifting Superset

5 Sets:

10 Back Rack Lunge off plate.

Start with feet on a 45# plate lunge backwards. Complete these reps with control. Do not speed through them.

Immediately into:

10 Posted RDL

* Start with weaker leg first!

*20 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Toes 2 Bar

10 Push Ups

12 Air Squats
Rx+ with weight vest

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