CrossFit Gonzo – CrossFit
Warm-up
Run 400m Run
then:
2rds
5 Inch Worms (Hands Only)
5+5 Plank Push Ups
10 Burpees
20 Mountain Climbers
30sec Same Side Dead Bugs
Mobility
2:00min Thoracic Rollout on Roller
Weightlifting
Overhead Squat (Find a 2RM)
Metcon
Metcon (AMRAP – Reps)
Min 1 Max Cals on Rower
Min 2 Max Reps on KB Swing 70/53
REPEAT 5 Times.