CrossFit Gonzo – CrossFit
Warm-up
Gymnastic Warm-Up #1 (No Measure)
Ring Work – 2 rounds of:
10 second L-Hang (tight knees, pointed feet)
10 second Support Hold (straight, tight legs and pointed feet)
5 Ring Pushups
5 Ring Rows
3 Ring Dips
THEN Bar Work – 2 rounds of:
10 Second Tuck Hang
5 Strict Pull-ups
3 Kipping Pull-ups or Attempts
5 Parallette Pushups
Gymnastics
Strict Ring Dip
Toe or Box Assisted
4,4,4,3,3
Dip Pulses
20, 10
Strict Muscle Up
2×20 Parallette Shoulder Extensions
3rds of 30sec at each station getting max reps
Ring Muscle Up 3 position drill
Strict Ring Dips
Metcon
Metcon (AMRAP – Reps)
5min Max Thruster 75/55
3min Rest
5min Max Burpees