April 11

Gulfport CrossFit – CrossFit

Push Press 4ct lower (3×4)

superset with 15 Band Pull Aparts

3rds: Metcon (Time)

60m Sled Sprint (135/90), rest 1min

30 Sledge Hammer Strikes, rest 1min

20 Burpees, rest 1min

20/16 Cal Bike, rest 1min

60m Shuttle Sprint, rest 1min

Individual

-Behind the Neck Split Jerk, work up to heavy set of 3

-3x 5 Strict Shoulder Press + 10ea External Shoulder Rotations

-3×8 DB Skull Crushers + 8 Seated DB Curl w/ 1 ¼