CrossFit Gonzo – CrossFit
Warm-up
Activation #3 (No Measure)
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups or ring rows
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Gymnastics
Wall Foam Rolls 2×20
Parallette Shoulder Extensions 2×20
Toe Assisted Dip (5×2)
Ring Dip Pulses (3×10)
Gymnastics
Muscle Up -Negatives (3×4)
Snap to Hollow (3×10)
Metcon
Metcon (Time)
10 to 1
Air Squats
Push Ups
Feet Elevated Rows