CrossFit Gonzo – CrossFit
Warm-up
Activation #6 (No Measure)
:30 Seconds
Active Spidermans
Quad Stretch
Active Samson
Cossack Lunge
Push-up to Down Dog
Air Squats
2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
Barbell Warmup
completed with empty barbell
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Close Grip Bench Press (10×3 @ 85% of 5RM (SPEED))
Metcon
Metcon (Time)
21-15-9
Single Arm DB Thruster
Box Jump 24/20
Cal on Rower