190516

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Level 1

2 sets

10 spotted pull ups

Level 2

2 sets

Max strict pull up (must be 3+)

Level 3

Find heavy weighted 2 rep pull up

Everyone following 2 sets or weighted complete:

Accumulate 2:00 bar hang

Then-

3 sets

Banded Lat Pull Down x25

Horizontal Pull Ups x5-10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

50 Double Unders

200m Farmers Carry

12 Strict Pull Ups

200m Farmers Carry

MAX Unbroken L-Sit

*Scale down L-sit into different variations if needed.

(ex. Single Leg, Tucked, Hollow Hold, Crunch Hold)

Performance/Fitness- 35/20#

Speak Your Mind

*