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WOD 17

13
Feb

WOD 17

Gulfport CrossFit – GPX Boot Camp

Warm-up (No Measure)

Cupid’s Shuffle:

1) Dislocates, PVC OHS (down), PVC pipe around the world, PVC OHS

2) Squats (down), Side squat, Switch kicks, Jumping Jacks (Down)

3) Plank sides, Plank Jacks, Mountain Climbers (down)

4) Crab walks to side, crab kicks, Air squats
Follow song. Do the last exercise until the next verse.

Metcon (No Measure)

Tabata: 4 Rounds

– Grasshoppers

– Plank Jacks

– Bikecycle

– Crunchy Frogs

– Shoulder Taps
20 on/10 off seconds. 10 minutes total. 2 minute rest after.

Metcon (No Measure)

Tabata: 4 Rounds

– Battle rope waves

– High knee twists

– Slam Balls

– Switch Kicks

– Skiers
20 on/ 10 off seconds. 10 min total. 2 minute rest after

100 Burpees For Time (Time)