WOD

05/14/2019

By May 7, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

2 rounds

20 Scap Push Ups

10 Push ups

Empty Bar Strict Press

:30sec side plank from elbow with reach under

Gymnastics

Handstand Hold with Leg Drop- 3x 5R+5L

Maintaining dorsiflexion, a locked quad, and internal rotation of the leg, slowly lower this leg towards the ground

Weightlifting

Seated DB Overhead Press (4×10)

Metcon

MUST WARM UP DEADLIFT

Metcon (Time)

For Time:

30 Deadlifts 315/215

60 Single Arm KB Front Rack Lunges 35/26

120 Cals on Rower

22min Time Cap

Modifications:

Load should be reduced to a number you can EASILY complete 5 UB.

Black: reduce cals to 100

White: reduce cals to 75

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