170925

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Calves and Ankles

2 min DU practice

PVC stretches

Sampson-Spiderman-High Kick- Inch worm- scorpion

2x

6 scapula retractions

6 jumping squats

6 Hollow rocks

Back Squat (8-8-8-8 @ 55%)

Metcon (AMRAP – Rounds)

10 min AMRAP

ascending ladder starting at

1 pull up+ 10 DU

add 1 pull up and 10 double unders each round until time runs out

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