171012

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300 m row

PVC stretch

Leg swings-beat swings-squat stretch-scorpion

Review Turkish Get UP

Metcon (Time)

Simple and Sinister

100 single arm KB swings (53/35)

rest one minute

10 Alternating TGU

Metcon (Calories)

10 rounds for max Cal

Tabata style (20 on 10 off) Cal row

Speak Your Mind

*