CrossFit Gonzo – CrossFit
Warm-up
Dynamic Warm Up Day #3 (No Measure)
:25sec Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop and Reach
15 Hip Bridges
2R/2L Captain Morgans*
*1 Rep = R/L Up and Down, and hold top position for 1 long breath
Weightlifting
Snatch Grip Deadlift (5×2 (build to heavy 2 rep))
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
30 Russian KB Swings 70/53
30 SINGLE unders
“This looks easy”
Cool Down
400m Walk