South Hall CrossFit – CrossFit

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Warm-up (No Measure)

Circle Warm Up

Metcon (No Measure)

15 Minutes to show yo SKILLZ

– Rope Climbs

– Handstand Walks

– Muscle Ups
Take TIME to work on a progression for 1-2 skills. This could mean learning or refining.

You DO NOT have to be able to do these movements to work on them!


Metcon (2 Rounds for reps)

2 Sets for max reps

3 Min Cal Row or Bike

2 Min Kettlebell Swings

3 Min Cal Row or Bike

2 Min Dips

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