181004

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Aerobic and Gymnastic Work

EMOM 12

1. Pull ups

2. 100m run + line hops in remaining time

**HSPU should

Performance should shoot 10-15 reps

Fitness should shoot for 6-10

These reps should feel like 7 RPE and should

Not struggle for reps until latter reps in last round or 2.

Scale here is banded pull ups for 10-15 reps to build strength

Accessory

EMOM 15

1. 5-10 kip swings

2. 10-20 hollow rocks

3. :30-:50 HS Hold

**7RPE On The rep count. Should be challenging but doable.

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