CrossFit Gonzo – CrossFit
Warm-up
Activation #6 (No Measure)
:30 Seconds
Active Spidermans
Quad Stretch
Active Samson
Cossack Lunge
Push-up to Down Dog
Air Squats
2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
Barbell Warmup
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Single Arm DB Overhead Walking Lunges (5 trips down and back length of gym..score is lb)
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles