170802

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Leg swings

Pry squat-Squat Stretches- Thoracic Hi-5

5x

30 sec Plank

Bear crawl length of rig and back (low butt flat back)

Shoulder Press (5-5-3-1-1)

Percentages

75-75-80-95-100

last set is AMRAP

Prison Burpees (Time)

Preform…

20-19-18-17-16-15…..1

of Burpees with a 20′ run between sets

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