171006

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200 m Run

PVC stretch

Front Rack

leg swings-squat stretch-Thoracic hi 5- pigeon

Metcon (No Measure)

Tabata Circuit

Complete 3 full rotations of all 5 exercises working for 20sec and resting for 10 sec using a barbell (95/65)

1) split squat L

2) Split squat R

3) Bar over burpees

4) Hang clean

5) thrusters

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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