CrossFit Gonzo – CrossFit
Warm-up
Cone Game (No Measure)
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.
Weightlifting
Shoulder Press (4×3 ( Build to Heavy Triple))
Metcon
Metcon (Time)
EMOM for 18min
Min1 4 Front Squats 185/135
Min2 8 Pull Ups
Min3 10 Push Ups
RX+ 205/145, C2B, 8HSPU