CrossFit Gonzo – CrossFit
Warm-up
Gymnastic Warm-Up #1 (No Measure)
Ring Work – 2 rounds of:
10 second L-Hang (tight knees, pointed feet)
10 second Support Hold (straight, tight legs and pointed feet)
5 Ring Pushups
5 Ring Rows
3 Ring Dips
THEN Bar Work – 2 rounds of:
10 Second Tuck Hang
5 Strict Pull-ups
3 Kipping Pull-ups or Attempts
5 Parallette Pushups
Weightlifting
Bar Muscle-ups (I want three sets of max reps)
No chicken wings…stop or scale the movment
Metcon
CF Football GRACE (Time)
15-10-5
Power Clean + Push Press 155/105
Sprint 100m after each set