WOD

02/20/2019

By February 20, 2019 No Comments

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

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