Graham Creek house, Gulf Shores CrossFit – CrossFit

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Last week!

Great job so far everyone, let’s finish strong!

Skill & Strength

10-20 kick ups with a pause before hitting wall. If you struggle pausing, focus on just slowly trying to hit wall


Spend 5 minutes working on kicking up to wall then coming off and holding handstand or alternating taking one leg off wall to a split stance


2 sets

Max effort HSW or a very challenging distance bear crawl with hips ABOVE shoulders. Put weight on hands


Active Recovery (No Measure)


3min bike

2min easy ski

300m jog

Foam roll one section each side for a minute each

x4-6 rounds

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