181101

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

3 rounds

8 CTB

200m Run

8 TTB

Directly Into

3 rounds

8 CTB

400m Row

8 TTB

-CTB scale is 12 pull ups or 15 banded strict pull ups. Go for CTB ROM, build the strength

*Staggered start if needed

Gymnastics

Gymnastics EMOM 181001

EMOM 12

1. 10-15 Arch Hollow Kips on Bar

2. 6-12 False Grip Ring Row to Hips

3. :30 max effort Standing banded lat pull down

4. :20-:50 Handstand Hold (8RPE feel)

Score is 1 for complete and 0 for not

Accessory Work

4 sets

8 weighted hyperextensions

16 cossack squats with bar on back

10ea empty bar step ups (slow and maintain knee tracking over toe)

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