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3/16/20

15
Mar

3/16/20

Gulfport CrossFit – CrossFit

Movement Prep

Every :90 x5 rounds

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Metcon (Time)

21 Power Snatch (95/65)

5 rounds of “Cindy”

21 Overhead Squat (95/65)

5 rounds of “Cindy”

21 Squat Snatch (95/65)
Cindy= 5 Pull up, 10 Push Up, 10 Air Squat

Individual

Back Squat (minute/reps)

0:00/9 2:00/7 4:00/5 6:00/3 8:00/1

9:30/1 11:00/1 12:30/1 14:00/1

Body Armor 3 sets, 2min rest between

10ea side Kneeling DB Arnold Press

20 Hollow Rocks

10 Strict Pull Ups