CrossFit Gonzo – CrossFit
Warm-up
Chest Warm Up Day #2 (No Measure)
2rds
8 Scap Retractions
8 Hand Release Push Ups
8 side to side hover 2inches off the ground
8 Burpee Transitions
8 Mountain Climbers
8 Scap Push Ups
then:
1 min Roll Out Back
1 min sec Roll Out Lats
Weightlifting
Floor Press (3×5 (heavy))
Cross Body Hammer Curls (3×10)
superset
Metcon
Metcon (Time)
21-15-9
Single Arm DB Push Press (Each Side)
Ring Dips