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