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
Barbell Front Loaded Step Ups (5×5 per leg)
Metcon
Metcon (Time)
5 to 1 Burpee Box Jump 24/20
50 Double Unders