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11/7

6
Nov

11/7

Announcements

Be A Giver.

Gulfport CrossFit – CrossFit

3rds: Metcon (No Measure)

:60 Weighted Plank

20 Side to Side Ball Slam (30/20)

:60 Contralateral Dead Bugs

20 Bench Hip Thrust

Metcon (No Measure)

1000m Row for time

Rest 1-2min

400m Sled Drag w/ Hammer(45/25)

1000m Row (Time)

Max Effort 1000m Row

Individual

-3x :60 Banded Hammer Curls+

:30 Banded Tri Press Down+

10 DB Concentration Curl