25
May
5/26/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
Recovery Thurs
Option A: Active Recovery WOD
“When Eva Met Lynne”
5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings 53 / 35 lb
Max Unbroken Bench Press 135 / 95 lb **or recovery weight light
Time Cap: 38 Minutes
Metcon (No Measure)
Option B: Swim, Bike, Row or Run 30-60 Minute
Metcon (No Measure)
Saturday Wod
Strict Handstand Push-Ups
1 Set:
Max Unbroken Strict Handstand Push-Ups
Box Step Over Conditioning
For Time:
50 Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb’s
Box: 24″/20″
“Belly Of The Beast”
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar
*Score: Enter time it takes to complete each round. Overall score will be the slowest round.
Beast Accessory
3-4 Sets:
A. 8-12 Double Dumbbell Bench Presses
B. 60-90s Reverse Plank
C. 8-12 Standing Lateral Raises