181106

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

3 rounds

5ea arm seated overhead DB or KB press

**:03 tempo down

10 front raise (use 2.5 or 5lb plates for these 10s)

10 side raises

10 Rear delt raises

3 rounds

50′ double overhead carry using DBs or KBs

10 Crossover Symmetry Ys

10 Crossover Symmetry 90/90 rotation to press

10 Crossover Symmetry Ts

**divide up and/or partner up and start in different locations

Metcon

Triangle of Trials

5 rounds of

1minute of each for max calories:

Row

Ski

Bike

**Start at different locations and you will have :10 to transiton from one to the next followed by 2minutes of rest after you have completed all three stations

Triangle of Trials (Calories)

Triangle of Trials

5 rounds of

1minute of each for max calories:

Row

Ski

Bike

**Start at different locations and you will have :10 to transiton from one to the next followed by 2minutes of rest after you have completed all three stations

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