CrossFit Gonzo – CrossFit
Warm-up
Activation #4 (No Measure)
30sec each
Jumping Jacks
Quad Stretch (each leg)
Active Samson (each leg)
Active Spiderman Circles
Air Squats
30sec each Jumping
Two Feet Lateral (Both Directions)
Two Feet Front and Back
Two Feet Hops for height
Single Leg Hops Front Facing (Both Legs)
Shoulder Taps
Barbell Warm Up
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Weightlifting
Suitcase Deadlift (10RM)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run