CrossFit Gonzo – CrossFit
Warm-up
Squat Warm Up (No Measure)
Hold the bottom of a goblet squat :30
Samson Stretch :30 per side
KB top knee ankle stretch :30 per side
Monster Walks 20 per side
then:
10 Warrior Squats
10 Cossack Squats 5+5
10 Jumping Squats
20 Russian Twist
Seated Box Jump (In 5min find 5rep)
Weightlifting
Back Squat (5×1)
This is not an absolute limit. I want them to be fast. If it slows down and becomes a grind you have hit your limit
Metcon
Metcon (AMRAP – Rounds and Reps)
13min AMRAP
10 DB Power Cleans 50/35
20 Supine Ring Pull up
30/20 Cals on Rower