190411

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Gymnastics

5×5 Strict Pulling Progression

A. Rings with :03 up, down, and hold tempo

B. Banded Strict w/ :03 tempo

C. Strict Pull Ups

D. Weighted Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

600m run

50 DU

40 Russian KB Swings

**Athletes Choice on Weight depending on feel

Accessory

3 sets

Jefferson Curl x10

Banded Pull Apart x25

Banded Face Pull x25

Speak Your Mind

*