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Gulfport CrossFit – CrossFit

Metcon (No Measure)

20min AMRAP

Sled Push

Hand Over Hand Sled Pull

Bike/ Row/ Ski Erg

Sand bag Cleans

Any Variation Heavy Carry
Cycle through exercises on your own for 20min.

Goal is to stay moving at steady pace the whole time

At Home WOD

4rds (equipment)

30 KB/ DB Swings

30’ KB/DB Overhead Walk

30 Sit Ups

30’ KB/ DB Overhead Walk

4rds (no equipment):

Same as above, using any odd object