WOD

06/12/2019

By June 5, 2019 No Comments

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

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