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WOD

04/20/2019

By April 13, 2019No Comments

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

Mobility