CrossFit Gonzo – CrossFit
Warm-up
Alternating Tabata
DB Goblet Squats with a leg lift to 90 degrees
Lateral Jumps Over the DB
Gymnastics
Toe or Box Assisted Dip
4,4,4,4,3
Dip Negatives
5×3 with 4sec down
Strict Muscle Up
5×5 Scap Retractions
Box Assisted Ring Muscle Up 12×1
Metcon
Choosen by our Instagram Following!
Metcon (Time)
5rds
200m Run
30 Double Unders
10 Front Rack DB Squats 50/35
Modifications:
Black: 4rds
White: 4rds, 100m Run