CrossFit Gonzo – CrossFit
Warm-up
Posterior Warm Up (No Measure)
2rds
:30sec Deadbug Opposites
5+5 Single Leg Hip Bridges
10 Semi-Stiff Legged Deadlifts
5+5 Lunge with barbell
10 Good mornings
10+10 High Kicks per leg
Weightlifting
Rack Pulls (4×4 work to HEAVY)
Set height above the knee cap
Metcon
Metcon (Time)
21-15-9
Strict Pull Ups
DB RDLs 50/35s
Toes to Bar