190509

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

Strict Pull Up Practice

Level 1

10 Pull Up Negatives

5×3 Vertical Pull Ring Rows (in a seated position)

Level 2

5×3 paused chin over bar pull ups

Level 3

5×3 @3333 Tempo Pull Ups

Metcon

Metcon (AMRAP – Rounds)

Team Workout

Teams of 2 or 3 complete:

AMRAP 16

+2Cal Bike

+2 Burpees Over The Bar

+2 TTB

*Athlete must finish a whole round before next athlete starts

*Each round the reps ladder up by 2. (Ex. Athlete A does round of 2, Athlete B does round of 4, Athlete C does round of 6..)

Accessory

4 rounds

Barbell Roll Outs x10

Banded Straight Arm Lat Pulldowns x25

Arch Lifts x12

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