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