191125

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Work to a heavy single

then-

3×6 @40-50% for movement perfection

Metcon

Metcon (Calories)

E2MOM x 10 round

:12 row SPRINT

Sandbag Bearhug Carry x50′

Box Step Ups until top of next 2minutes

**score is total calories rowed

Accessory

3 sets

60 banded pull through

20 hip extensions on GHD

Speak Your Mind

*