11/17/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
TH recovery
Option B: Active Recovery EMOM
EMOM x 28-40 Minutes:
Minute 1- Bike Calories
Minute 2- Burpees
Minute 3- Row Calories
Minute 4- AbMat Sit-Ups
Metcon (Checkmark)
Saturday
Echo Bike FTP
https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-single-time.mp4
Primer:
3 Sets: 1 Minute Fast + 1 Minute Easy
[Rest 5 Minutes Before Starting Main Set]
Main Set:
20 Minutes For Average Wattage
Cool Down:
5-10 Minutes Easy
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlifts.mp4
Build To Heavy Single
“Hidden Valley”
https://ctstorageprod.blob.core.windows.net/videos-coaching/medball-run-hold.mp4
3 Rounds For Time:
50 Wallballs 20 / 14 lb to 10/9ft.
25 Toes to Bar
500m Medball Run
Rest 3 Minutes Between Rounds.
Grip [Optional]
Not For Time:
400 Meter Farmers Carry
2 Minute Dead Hang
1 Minute Plate Pinch