CrossFit Gonzo – CrossFit
Warm-up
Posterior Warm Up (No Measure)
2rds
:30sec Deadbug Opposites
5+5 Single Leg Hip Bridges
10 Semi-Stiff Legged Deadlifts
5+5 Lunge with barbell
10 Good mornings
10+10 High Kicks per leg
Weightlifting
Deadlift (Build to Max 5 Rep)
Metcon
Metcon (Time)
5rds
30 KB Swings 70/53
16 Single KB Lungs (holding KB by side)