3/15/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench Press

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon (Time)

“5k Bike”

For Time:

5,000 Meter Bike

Or

– 2,500m Row

– 2,000m Ski

– 2,000m Run

Metcon (No Measure)

Handstand Push-Ups

Not For Time:

3 Sets of 3 Deficit Kipping HSPU (Highest Deficit)

3 Sets of 6 Deficit Kipping HSPU (Moderate Deficit)

3 Sets of 9 Deficit Kipping HSPU (Lowest Deficit)

Handstand Hold

For Quality:

Accumulate 3 Minutes

Option 1: Freestanding

Option 2: Belly To Wall Hold

Option 3: Back To Wall Hold

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Pegboards

B) Paralette/Deficit HSPU

C) Rope Climbs (Any Style)

D) HSW With  Obstacles

E) Ring/Bar Muscle-Ups

F) Any Odd Object Movement