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November 7

6
Nov

November 7

Gulfport CrossFit – CrossFit

Movement Prep

3×15 GHD Back ext or Reverse Hyper

10ea Landmine Shoulder Raises

10ea KB SL RDL

Metcon (Time)

3rds

:60 Front Plank

15 GHD Sit Ups

10 Strict Toes to bar

Row 300m

3rds

:40ea Side Plank

20 Lying Leg Lifts

30 Seated Twists

Bike 15cal
rest 3min between part 1&2