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