11/24/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Recovery WOD

Option B: Active Recovery WOD

EMOM x 24 (6 Rounds):

Minute 1: Max Shuttle Runs*

Minute 2: Max Rope Climbs (15ft.)

Minute 3: Max Burpees

Minute 4: Rest

*1 Shuttle Run = 25ft.

Turkey Day (Time)

For Time

1mile run

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

10 Handstand Push-Ups

15 KBS (70/35)

Then, 3 Rounds of:

15 Box Jumps (24/20)

15 KB Goblet sqts

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 DB Snatches (35/60)

Then, 1 Round of:

50 Burpees

Thanksgiving with the Girls! 2020 (Time)

Angie’s house

2 rounds

20 burpees

20 push ups

20 sit ups

20 air sqts

helen’s house

2 rounds

400m run

21 kbs (53/35)

12 pullups

Fran’s house

30 thrusters (95/65)

Nancy house

400m

30 OH squats

Grace/Isabell’s House

30 ground 2 OH

400m run