CrossFit Gonzo – CrossFit
Warm-up
Activation #4 (No Measure)
30sec each
Jumping Jacks
Quad Stretch (each leg)
Active Samson (each leg)
Active Spiderman Circles
Air Squats
30sec each Jumping
Two Feet Lateral (Both Directions)
Two Feet Front and Back
Two Feet Hops for height
Single Leg Hops Front Facing (Both Legs)
Shoulder Taps
Barbell Warm Up
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Gymnastics
Warm Up
5×5 Scap Retractions
Ring Dip
Toe or Box Assisted Dip 3,3,2,2,2
Dip Pulses 3×8
SMU
False Grip pull to as low as possible 4×5
4×12 Ring Transitions
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 KB Snatches 53/35
8 Pull Ups
6 Ring Dips
200m Run