Graham Creek house, Gulf Shores CrossFit – CrossFit
Warm-up
PVC Stretches
Ankles & Calves
500m Row
15 airsquats
10 walking lunges
2 wall climbs
1 max Ring Hold
Metcon
Metcon (Weight)
A. For Weight:
Back Squats
as heavy as possible..
to Bring Sally Up(aka Flowers by Moby)
Metcon (Time)
B. For Time:
21-15-9
HSPU
Pullup
Ring Dip
Speak Your Mind