Tues 170509

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

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

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