IWT Tuesday

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretch

Front Rack

5 min TGU (UNWEIGHTED)

Sampson stretch-Spiderman stretch

Metcon (3 Rounds for reps)

Interval Weight Training…

3 intervals incorporating lifting skills and Monostructure

interval 1

2 min Hang Squat Clean Thruster AHAP to get 8 reps

2 min max effort Cal row

3 min rest

then….

interval 2

2 min Rev Lunges AHAP to get 10 reps

2 min 50 m shuttle sprints as fast as possible

3 min rest

then…

AMRAP 7

8 pistol squats (alt)

8 MU ( scaling is 8 pulling+8 dipping movements)

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