171005

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

250 m Row

PVC stretches

Sampson-spiderman-Inch worm

leg swings-beat swings-scorpions

3x

10 push ups

10 jumping squats

10 hanging knee raise

Metcon (Time)

complete for time

50,40,30,20,10

Cal Row

DB Cleans (55/35)

AB/Core work

15 Side Plank crunches L

15 side plank crunches R

15 leg lift with Pulse

15 Plank crunch L

15 plank crunch R

3x 20 sec Hollow hold

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