2/19/21
CrossFit GonzStrong – CrossFit
9 to 5 (3 Rounds for reps)
“9 to 5”
AMRAP 5:
15/12 Calorie Bike Erg
12 Chest To Bar Pull-Ups
9 Front Squats 135 / 95 lb
Rest 5:00
AMRAP 5:
12/9 Calorie Bike Erg
9 Chest To Bar Pull-Ups
6 Front Squats 155 / 105 lb
Rest 5:00
AMRAP 5:
9/6 Calorie Bike Erg
6 Chest To Bar Pull-Ups
3 Front Squats 185 / 135 lb
Modifications
15/12 | 12/9 | 9/6 CALORIE BIKE ERG
– 15/12 | 12/9 | 9/6 Cal Row
– 12/9 | 9/6 | 6/3 Cal Assault Bike
– 12/9 | 9/6 | 6/3 Cal Ski Erg
– 50-40-30 Double Unders
CHEST TO BAR PULL-UPS
– Banded Chest To Bar Pull-Ups
– Chin Over Bar Pull-Ups
– Banded Strict Pull-Ups
– Bent Over Rows
– Ring Rows
– Alternating Dumbbell Plank Rows
FRONT SQUATS
– Take From Rack
– Reduce Weight
– Double Dumbbells or Kettlebells
– Odd Object Squats
HOME GYM
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Metcon (Time)
Home WOD
50 burpees
50 box jumps (find something)
40situps
1min plank
40 situps
50 pushups
50 mt climbers
30 situps
1min plank
30 situps