7/14/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Option A: Active Recovery WOD

5 Rounds x AMRAP 4:

30/20 Calorie Row or bike

30 x 10-Meter Shuttle Runs

Max Toes to Bar

Rest 4 Minutes Between Rounds.

Metcon (No Measure)

“Uphill Battle”

Bench Press

For Total Load:

5 Sets of 3

AMRAP 15

Buy-In: 1 Mile Run

In Remaining Time…

2 Push-ups

2 Wallballs

4 Push-ups

4 Wallballs

…

Add 2 Reps Every Round

Medicine Ball: 30 / 20 lb to 10/9ft.

Lunge + Handstand Push-up

For Time:

100ft. Dumbbell Front Rack Lunge

21 Deficit Handstand Push-ups

100ft. Dumbbell Front Rack Lunge

15 Deficit Handstand Push-ups

100ft. Dumbbell Front Rack Lunge

9 Deficit Handstand Push-ups

Dumbbells: 50 / 35 lb’s

Deficit: (3.5″/2″)