170920

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Front Rack stretch

Inch worm with down dog-Sampson spiderman

4x

8 HRPU

Rig Bear Crawl

8 Squat Jumps

Rig Bear Crawl

Push Press (7 min to find 1 RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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