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
Weightlifting
Back Squat (5×5 @ 80% of 5RM)
Weighted Plank (Not supersetted 4x:30sec)
Metcon
Metcon (Time)
12-9-6-3
Push Press 155/105
Strict Pull Ups
5min Cap
Mobility
Coaches Choice