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November 28

27
Nov

November 28

Gulfport CrossFit – CrossFit

Metcon (Time)

3rds

:60 Weighted plank(45/25), 10 V Ups, 2min Cardio, 2min Rest

-3min Intermission

3rds

30 Single Arm KB Swing(53/35), 15 GHD Sit Ups, 2min Cardio, 2min Rest

-3min Intermission

3rds

20 LM Thrust(25/15), 20 GHD Back Extension(25/15), no rest
*2min Cardio= 400m Run, 2min Bike, or 2min Row. Must do 2rds of each

*Row RX=500m/470m, Bike RX=30cal/26cal. MUST STILL COMPLETE 2min

Individual

-5rm Clean from Power Position

-Build to Heavy 2 Push Jerk+ 2 Split Jerk

-30,20,10 Bar Curl+ Banded Tricep Extension