3/25/21

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

21.3 “Pre-Game”

At 50% intensity (warm-up pace):

Part A)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B)

3 Rounds:

10 Ring Rows

15 Kettlebell Deadlifts

20 Air Squats

Part C)

3 Rounds:

10 Box Step-Ups

1:00 Plank

Part D)

1 Round:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round:

5 Muscle Snatches

5 Behind the Neck Push Presses

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

Part 3)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)