COVID 10

CrossFit GonzStrong – CrossFit

Warm-up (No Measure)

One Round

50 good mornings (use one of your dumbbles or kb. place it in front of your chest and the bend forward, with your knees slightly bend. When you feel that hamstring pull shoot back up.

40 air squats

30 lunges

20 sit ups

10 push ups

COVID 10 (AMRAP – Rounds and Reps)

3 rounds

5 min amrap

21/15 cal row or 200m run

15 hang cleans (95/65) or dbs

15 front squats/ goblet squat

(GO HARD FOR 5 mins as many rounds as possible in 5 mins)

Then Rest for 5 minutes

THEN REPEAT do round 2 and then do round 3 (Rest 5 mins in between sets

Metcon (No Measure)

No Weight Work OUT

EMOM 15 mins

30 DUS (60 singles)

15-20 lunges