CrossFit – Thu, Jun 27

CrossFit GonzStrong – CrossFit

Recovery Wod 6/27/24 (Checkmark)

40 Min (Zone 2 Pace)

1 Min Row

1 Min Bike

1 Min Ski

1 Min Run

1 Min Farmers Carry (2×50/2×35)

Adventure is out there (Time)

Saturday WOD

For time

20/16 Calorie Echo Bike

10 Ring Muscle Ups

72ft Farmers Carry Walking Lunge (2×70/50)

4 rounds:

10 Inverted Skull Crusher @ moderate weight RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 1 minute b/t rounds-

4 Sets

200m at RPE7

200m at RPE2

200m at RPE8

200m at RPE1

200m at RPE9

*Rest 2min between sets

Hyrox WOD (Time)

HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

We as a box will deliver you a Hyrox workout once a week on Thursdays. We will start off with a beginner Hyrox Workout and you can scale if you need to. 50% of it is running. Here is your first WOD

400m run

100 ft lunges

400 m run

35 push ups

400m run

35 wall balls

400m run

35 toe2bars

400m run

35 db push press (45/25)

400m run

35 burpees