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Announcements

“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

Recovery is part of training. Sleep is a part of recovery.

Gulfport CrossFit – CrossFit

Metcon (Time)

50-40-30-20-10

Ab Mat Sit Ups

Double Unders

Then immediately into

5-10-15-20-25

KB Swings (53/35)

Wall Ball Shots (20/14)

Core Strength

Accumulate 1:30 in L Sit

Accumulate 3:00 in weighted Hip extension

Individual

Row Conditioning

On the 0:00 – 50/35cal,On the 4:00 – 30/24cal,

On the 7:00 – 30/24cal, On the 10:00 – 15/12cal,

On the 11:00 – 15/12cal, On the 12:00 – 15/12cal