181003

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

20 rep max.

50-55% of your 1rm.

If you fail before 20 or if coach stops you for technique- imput reps acheived

Metcon

Metcon (Time)

For Time

100 DU

21 DL

21 HSPU

100 DU

15 DL

15 HSPU

100 DU

9 DL

9 HSPU

Performance

225/155-275/195-315/205

HSPU will be 21 kipping/15strict/ and 9 kipping with a plate def of choosing. 35-55 for guys and 15-35 for ladies

Fitness

165/105-185/125-225/145

Hspu are kipping throughout

DU scale is 2:1

Mobility

-Couch Stretch 1min ea side

-Foam Roll Lower Body 1min ea side

-2min easy bike

-Pigeon Stretch 1min ea side

*Divide up and rotate through 2-3 times

Speak Your Mind

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