21
Jan
1/22
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