CrossFit Gonzo – CrossFit
Warm-up
Slow 8min AMRAP (No Measure)
10 Scap Retractions
10 Scap Push Ups
5+5 Lunges
10 Plank Press Ups
5 Inch Worms
5+5 Spiderman and Reach
Gymnastics
Warm Up
2×20 Wall Foam Rolls
2×20 Parallette Shoulder Extensions
Toe Assisted Dip (2,2,2,1,1)
Ring Dip Negatives (4×1 with 3sec descent )
Gymnastics
Muscle Up Transitions (3×5)
L Chin Up (3×5)
Metcon
Metcon (Time)
21-15-9
KB Swings 53/35
Burpees
Rest 3 min
9-15-21
Single Arm DB Thruster 50/35
Burpees