CrossFit – Thu, Apr 13

CrossFit GonzStrong – CrossFit

Mobility WOD 4/13/23 (Checkmark)

Thursday 30 Mobility



2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold(Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

Recovery 4/13/23 (AMRAP – Reps)

Option B: Active Recovery



EMOM x 30:

Minute 1: Rope Climbs (15ft.)

Minute 2: Walking Lunges

Minute 3: Calorie Row

ROPE CLIMBS

– Pull-ups

– Hand Over Hand Sled Pulls

– Toes To Bar

– Alternating Dumbbell Plank Rows

WALKING LUNGES

– Air Squats

– 1:00 On Any Machine

CALORIE ROW

– Bike

– Ski

– Air Run

– Shuttle Runs

Have a nice trip (Time)

Saturday wod

Back Squat

6 Sets:

Set 1: 8 Back Squats @ 61%

Set 2: 6 Back Squats @ 70%

Set 3: 4 Back Squats @ 79%

Set 4: 8 Back Squats @ 64%

Set 5: 6 Back Squats @ 73%

Set 6: 4 Back Squats @ 82%

Rest 1-2 Minutes Between Sets.

“Have A Nice Trip”

10 Rounds For Time:

30 Double Unders

5 Chest to Bar Pull-ups

7 Thrusters 75 / 55 lb

Row Conditioning

For Time:

1,000 Meter Row, Rest 1 Minute

750 Meter Row, Rest 1 Minute

500 Meter Row, Rest 1 Minute

250 Meter Row, Rest 1 Minute

250 Meter Row, Rest 1 Minute

500 Meter Row, Rest 1 Minute

750 Meter Row, Rest 1 Minute

1,000 Meter Row, Rest 1 Minute