WOD

06/10/2019

By June 3, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Squat Warm Up (No Measure)

Hold the bottom of a goblet squat :30

Samson Stretch :30 per side

KB top knee ankle stretch :30 per side

Monster Walks 20 per side

then:

10 Warrior Squats

10 Cossack Squats 5+5

10 Jumping Squats

20 Russian Twist

Weightlifting

Back Squat (Build to a Heavy Triple)

Back Squat (80% of 3RM Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Push Press 95/65

20 DB Goblet Squats 50/35

25 Cal on Rower

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