CrossFit Gonzo – CrossFit
Warm-up
Activation #6 (No Measure)
:30 Seconds
Active Spidermans
Quad Stretch
Active Samson
Cossack Lunge
Push-up to Down Dog
Air Squats
2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
Barbell Warmup
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Pause Back Squat (8×3 )
pause for 2sec at bottom, work up to a heavy 3 rep but not soul crushing weight.
Shoulder Press (1 rep max 5×1)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run