CrossFit Gonzo – CrossFit
Warm-up
25 Burpees or 3min which ever comes first
Deadlift Warm Up (No Measure)
10 PVC Hip Hinge Drills
10 Barbell Goodmornings
10 Barbell RDLs
then grab a bar and throw plates on
Coach checks start positions
-hips, hands, shoulders
then drill slow pulls
floor to knee
knee to hip
floor to knee to hip
Weightlifting
Deadlift (3RM)
Metcon
Metcon (Time)
10rds
3 Deadlifts @ 80% of your 3RM
15 Double Unders (x2 for single unders)