CrossFit Gonzo – CrossFit
Warm-up
Activation #3 (No Measure)
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups or ring rows
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Weightlifting
Deadlift (Every 30sec for 15min)
Every few weeks we’ll be adding weight to this test. Get some but not too much 😉
Metcon
Metcon (Time)
30-25-20-15-10
Cal on Rower
KB Swings 53/35
RX+ 70/53