CrossFit Gonzo – CrossFit
Warm-up
Dynamic Warm Up Day #5 (No Measure)
1-3rds
:20 4 Way Dead Bug
3 Inch Worm Hands Only
30ft Knee Hug to Horizontal Lunge Twist
:30R/ :30L Lateral Banded Side Shoulder Raise
Weightlifting
Floor Press (3×10)
Metcon
Metcon (Time)
21-15-9
Dumbell Push Press 50/35s
DB Bulgarian Split Squats (per leg) 50/35s
Push Ups
13min Cap