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
Deadlift (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
10 Sandbag over the shoulder 70/50
12 Sandbag Zercher lunges
20 Sandbag Plyo Push Ups