Skip to main content
WOD

04/16/2019

By April 9, 2019No Comments

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