Monday, 11 Dec 17

1. Warm Up & Mobility - 15 Minutes

2. Metcon - 20 Minutes

“Anchored Down”

4 x 4 minute Rounds

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

3. Strength - 15-20 Minutes

Deadlift: Build to a heavy set of 5

Recent Posts
Archive
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com