2/22/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench press

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

Metcon (Time)

10 Rounds For Time:

200m run or 250 row

30 Double Unders

10 Burpees to Target (6″)

Time Cap: 30 Minutes

Metcon (Time)

Extra credit

For Time:

18-15-12

Double Dumbbell Box Step-Overs

Strict Handstand Push-ups

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)

Extra credit

AMRAP 10:

20-ft. Shuttle Run

20-ft. Unbroken Handstand Walk

40-ft. Shuttle Run

20-ft. Unbroken Handstand Walk

60-ft. Shuttle Run

20-ft. Unbroken Handstand Walk

…

[Add 20-ft. To Shuttle Run Each Round]
– Dumbbells held down by the sides for the step-overs.

– Strict HSPU will be challenging. Break as needed.

– Score: Time.

DOUBLE DUMBBELL BOX STEP-OVERS

– Reduce Reps

– Reduce Box Height

– Reduce Loading

– Sub Single Dumbbell

– Double Dumbbell Reverse Lunges (Same Reps)

STRICT HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Push-Ups