190827

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20min amrap

400m run

15 Shoulder to overhead

9 strict pull ups

Performance- 115/80

Fitness-95/65

Scale for strict pull up is banded. Second Scale is 15 ring rows w/slight pause at top

Accessory

4 sets

15-20 banded hamstring curls or medball hanging hamstring curls

10 banded good mornings

10 Russian step ups (use light DB, focus on leg drive)

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