CrossFit Gonzo – CrossFit
Warm-up
Activation #3 (No Measure)
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups or ring rows
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Gymnastics
L-Sit (5x Max time)
Strict HSPU (5x Max Sets)
Modifications to choose from:
Handstand Slow Negative
Handstand Hold
Box supported HSPU
DB Strict Press
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
7 Back Squats 205/145
14 Ball Slams 30/20
21 KB Swings 53/35