CrossFit Gonzo – CrossFit
Warm-up
Deadlift Warm Up (No Measure)
10 PVC Hip Hinge Drills
10 Barbell Goodmornings
10 Barbell RDLs
then grab a bar and throw plates on
Coach checks start positions
-hips, hands, shoulders
then drill slow pulls
floor to knee
knee to hip
floor to knee to hip
Weightlifting
Deadlift (Work Up to Heavy Triple)
RDL (3×7 of Working Sets (Heavy))
Metcon
Choose One:
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Helen V2 (Time)
“Helen” V2
3 Rounds
400 Meter Run
21 KB Swings 70/53
12 Bar Muscle Ups