WOD

04/19/2019

By April 12, 2019 No Comments

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

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