180308

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m row

pvc

leg swings- dead hang- yoga squat- thoracic High 5

4x

30 s HS hold

10 switch lunges

Metcon (Calories)

EMOM for 16 min

1 Plank

2 Side Plank L

3 Side Plank R

4 Windshield wipers

Rest 5 min then…

8 rounds

40 s Hard 20 s Light row for Cals

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