Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Skill & Strength

3 sets

5 Pull Up Negatives (slow as you can on way down- use box to assist getting up if needed)

10 Plyo push ups with plates

*stack as High as possible. If unable to pull hands of ground from push up, go to knees


Metcon (Time)

30 TTB

60 WB

90 Hang Snatches

60 WB

30 TTB

Performance- 75/55

Fitness- 45/35

Speak Your Mind