CrossFit Gonzo – CrossFit
Warm-up
Dynamic Warm Up Day #3 (No Measure)
2rds
4 Slow Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop and Reach
15 Hip Bridges
2R/2L Captain Morgans*
*1 Rep = R/L Up and Down, and hold top position for 1 long breath
Seated Box Jump (6min to build to 3 Rep)
Weightlifting
Power Clean (2EMOM for 10min build to 2 rep Max)
Metcon
Metcon (Time)
Russian KB Swings
10! 70/53*
After each set Sprint 100m