April 4

Gulfport CrossFit – CrossFit

Warm-up

-GPX Warm Up, 200m Jog

-Dynamic Warm up

-Banded Walks

-2min tempo Banded squats

-3rds 5 Pull ups, 10 Push ups, 10 PVC OH Squat

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit ups

25-20-15-10-5

Burpees