April 25

Gulfport CrossFit – CrossFit

Movement Prep

6rounds Reverse Tabata :10 Work/:20 rest

a) Hollow Hold on Floor

b) Pull up Bar Hold at Top

c) Deficit Handstand+ Negative

Them, 2x Max Rep Perfect Push Ups, rest 1min

Metcon (No Measure)

10min Alternating EMOM

a) 5,10,15,20 Suicide

b) 15 Ball Slams

10min Alternating EMOM

a) Row 16/12

b) Bike :45 for Cals