180307

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC-front rack

Calves and ankles-high kicks- duck walk-sampson-spiderman

4x

30s plank

100m sprint

Metcon (Weight)

EMOM for 10 min

2 Three position Thruster

(starting from front rack go to bottom pause and reset pos-rise to pre-hip drive pos and pause~135 degree at knee- hip drive to lock out and pause to breathe)

Metcon (Time)

For Time

50 DU

10 Thruster (135/95)

40 DU

8 Thruster

30 DU

6 Thruster

20 DU

4 Thruster

10 Du

2 Thruster

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