CrossFit Gonzo – CrossFit
Warm-up
Posterior Warm Up (No Measure)
2rds
:30sec Deadbug Home Position
5+5 Single Leg Hip Bridges
10 Semi-Stiff Legged Deadlifts
5+5 Lunge + Good Mornings
10+10 High Kicks per leg
Weightlifting
Iso Hold Supine Ring Pull Up (3x20sec)
Halting Deadlift (3×7)
just like a normal deadlift except we stop at the top of the knee and go back down
Metcon
Metcon (Time)
5rds
10 Single Arm DB Push Press (Alt. as needed) 50/35
15 Ball Slams 30/20
20 Cal Row
13min Cap