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
Box Heel Touches (3x6per side)
Weightlifting
Power Clean (5×3 build to heavy)
Metcon
Metcon (AMRAP – Reps)
Tabata
Deadlift 315/215
Pick a weight that is no more than 70% of your 1RM