WOD

04/10/2019

By April 4, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Activation #4 (No Measure)

30sec each

Jumping Jacks

Quad Stretch (each leg)

Active Samson (each leg)

Active Spiderman Circles

Air Squats

30sec each Jumping

Two Feet Lateral (Both Directions)

Two Feet Front and Back

Two Feet Hops for height

Single Leg Hops Front Facing (Both Legs)

Shoulder Taps

Barbell Warm Up

completed with empty barbell

5 Good Mornings

5 Back Squats

5 Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

Gymnastics

Warm Up

5×5 Scap Retractions

Ring Dip

Toe or Box Assisted Dip 3,3,2,2,2

Dip Pulses 3×8

SMU

False Grip pull to as low as possible 4×5

4×12 Ring Transitions

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 KB Snatches 53/35

8 Pull Ups

6 Ring Dips

200m Run

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