180207

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC stretch

dead hang-leg swings-calves and ankles-squat stretch-thoracic high five-scorpion

5 beat swings

10 switch lunges

2min DU practice

Push Press (3-3-3-3)

Metcon (Time)

*400 m run

10-1 of

-alt lunges (both legs = 1 rep)

-push up

– pull up

– TTB

*100 DU (3x single)

1-10 of

-alt lunges (both legs = 1 rep)

-push up

-pull up

-TTB

*400 m run

rx+ = strict pull ups

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