WOD

02/11/2019

By February 11, 2019 No Comments

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

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