June 13

Gulfport CrossFit – CrossFit

Core Strength

3rds: 20 Leg Lifts, 20 Russian Twist, :20 Hanging “L” Hold

3rds: 10 Jelly Belly, 15 Wt Sit Ups

Gymnastics

8min EMOM

a. 10-20 Arch/ Hollow Kips

b. 5-10 Hand stand Kick ups (practice getting into handstand)

Gymnastics

3rds (rest :60 after each exercise)

Max Perfect Hollow Crunches w/ pause at full extension

Max Perfect Strict Dips/ Push Ups w/ pause at bottom

Max Perfect Ring Rows w/ Pause at chest

Individual

-6x200m run as fast as possible, rest 2min