181030

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Prehab/Rehab

3 sets

10 barbell kang squat (slow and easy)

10 total cossack squats

3 sets

10 Banded Knee TKE

90/90 breathing, 10 full breathes

https://www.youtube.com/watch?v=m2OFz37JHug

Metcon (Time)

5 rounds

45 DU

15 HSPU

DU scale- 70 single under

HSPU Scale- Pike HSPU

Accessory

3 sets

10 Yoga Push Ups

https://www.youtube.com/watch?v=DGYwtfFElR4

10 Serratus Wall Slides using Foam Roller

https://www.youtube.com/watch?v=hyfb9x7VJWE

3 sets

10 DB tate press

10 Front Raises

10 Side Raises

10 Rear Delt Raise

10 DB tate press

**One big set

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