WOD

05/17/2019

By May 10, 2019 No Comments

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

Mobility

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