CrossFit Gonzo – CrossFit
Warm-up
Whole Body Warm Up Day #2 (No Measure)
2 Steady Rounds:
40 Double Unders
30 Lunge Steps
20 Wallballs 20/14lbs
Gymnastics
Handstand Push-ups (5min to practice work in some volume)
5×5 strict or kipping…we only want quality and to get our hands close to wall to start prepping for the open
Pull-ups (5min to practice kipping. )
Try to hit 5 equal sets of reps…8s, 5s, or 3s..up to you but the same rep count for all the sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Burpee Box Jump Overs
10 Front Rack SIngle Arm Dumbell FS 50/35
50 Single Unders
Mobility
Coaches Choice