190404

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

3 Sets

DB Hammer Curls x20

Banded Tricep Extensions x25

Cossack Squats x12total (pause)

Metcon

Metcon

3 rounds

600m run

50′ walking lunge

600m row

50′ HSW or 40 shoulder taps

Weightlifting

3 easy sets to break you down before you begin:

DB Hammer Curls x 20

Banded Tricep Extensions x 25

Cossack Squats x 12 total (pause ea rep)

Weightlifting

3 easy sets to break you down before you begin:

DB Hammer Curls x 20

Banded Tricep Extensions x 25

Cossack Squats x 12 total (pause ea rep)

Metcon (Time)

3 rounds

600m run

50′ walking lunge

600m row

50′ HSW or 40 shoulder taps

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