CrossFit Gonzo – CrossFit
Warm-up
Gymnastic Warm-Up #1 (No Measure)
Ring Work – 2 rounds of:
10 second L-Hang (tight knees, pointed feet)
10 second Support Hold (straight, tight legs and pointed feet)
5 Ring Pushups
5 Ring Rows
3 Ring Dips
THEN Bar Work – 2 rounds of:
10 Second Tuck Hang
5 Strict Pull-ups
3 Kipping Pull-ups or Attempts
5 Parallette Pushups
Weightlifting
Pull Up ISO Hold (3xMax efforts of holds at the top)
Scapula Retractions (3×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
7 Front Squats 185/125
14 Russian KB Swings (Heavy)
Farmers Carry to Stop sign and back using same KB weight