WOD

05/08/2019

By May 1, 2019 No Comments

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

Leave a Reply