8/10/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

“Niclovis”

https://ctstorageprod.blob.core.windows.net/videos-coaching/burpee-pull-ups.mp4

On the 3:00 x 10 Rounds:

400 Meter Run

Max Burpee Pull-ups

Metcon (Weight)

Weighted Chin-Up

For Total Load:

5 Sets of 2

*Building Off 7.23.22

Metcon (No Measure)

Extra credit

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench

B. Barbell Overhead Walking Lunge (8-12 Reps Total)

C. GHD Back Extensions

*Repeat from 7.18.22

Handstand Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/kipping-hspu-kip.mp4

For Time:

150-ft. Handstand Walk

21 Handstand Push-ups

100-ft. Handstand Walk

15 Handstand Push-ups

50-ft. Handstand Walk

9 Handstand Push-ups