March 20

Gulfport CrossFit – CrossFit

Athlete’s Choice

Athletes may choose to do today’s programmed core work or 30min of Open Gym time

Core Strength

3rds

20 Med Ball Side Toss , 20 Side Plank Elbow Touches, 20 Lying Leg Lifts

3rds

:60 Weighted Plank, 30 Russian Twist w/ med ball , 10 Strict Hanging L Raise

3rds

15 Ball Slams, 20 Landmine Rotations, 10 Bar Roll outs

Comp

-5×10 Perfect Bar Kips w/ slider between feet

-8min EMOM: Toe to Bar practice

-8min EMOM: Double under

Body Armor

-3×12 Barbell Skull Crush+ 12 barbell Curls

-3×12 DB Hammer Curl+ 12 Db Skull Crush