Graham Creek house, Gulf Shores CrossFit – CrossFit

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Floor Press


Working same weight across for 2 sets then may build final 3 sets

Skill & Strength

3 sets

5-25 Unbroken CTB

Rest :15

Max UB Push up


Max Pull Up

Rest as needed

The push up stops is you lose rythem. Must be moving constantly.

Use the sets to focus on your CTB mechanics, warm up well and use good movement.

If you cannot do CTB, use a band and do strict CTB for 10 reps with great ROM.


Metcon (AMRAP – Reps)

5 rounds

:30 Max Effort DU

:30 Rest

:30 Max Effort Mountain Climbers

:30 Rest

:30 Max Effort Burpees

Rest :90

**Score is lowest total

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