CrossFit Gonzo – CrossFit
Warm-up
Dynamic Warm Up Day #4 (No Measure)
1-3rds
:25 Static Plank Holds
:15 R / :15 L Cpt Morgan with Vertical Support
30ft Leg Cradle Lunge with Lateral Flexion and Extension
2 Seesaw Walk to Vertical Jump R/L +1 Jump = 1 rep
Weightlifting
Farmer’s Carry (50ft…max weight)
6 attempts to carry as much weight as possible from point A to point B. You can rest as needed along the way.
Metcon
Gonzo Crippler (Time)
30 Bodyweight Back Squats
1 mile run for time