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WOD

04/27/2019

By April 20, 2019No Comments

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