CrossFit Gonzo – CrossFit
Warm-up
Chest Warm Up Day #3 (No Measure)
2rds
30sec Plank
30sec Dead Hang from Pull Up Bar
30sec Frog Pose
5 Clapping Push Ups
20 Shoulder Taps
10 Slow Air Squats
Weightlifting
Depth Push Ups (5×3)
Floor Press (5×5 @ 80% of 5rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 Single Arm Dumbell Push Press 50/35
10 Burpee Box Jumps 24/20
20 Cal on Rower