180111

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200 m row

pvc stretch

30s OH PVC squat

Leg swing- sampson-spiderman-inch worm-Duck walk

30s HS hold

2min HS walk Practice

Metcon (Distance)

8min EMOM

40s Sprint Row

20s Easy Row

Metcon (No Measure)

8 min EMOM

0-4 30s Plank

4-8 30s L-sit

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