CrossFit – Thu, Apr 6

CrossFit GonzStrong – CrossFit

Recover wod 4/5/23 (AMRAP – Rounds and Reps)

Active Recovery



AMRAP 40:

800 Meter Run

30 Push-ups

1,000/900 Meter Echo Bike

Thursday Mobility wod 4/5/23 (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

Saturday WOD Sandy Cheeks (Checkmark)

Front Squat AGQFA

6 Sets:

Set 1: 10 Front Squats @ 55%

Set 2: 8 Front Squats @ 64%

Set 3: 6 Front Squats @ 73%

Set 4: 10 Front Squats @ 58%

Set 5: 8 Front Squats @ 67%

Set 6: 6 Front Squats @ 76%

Rest 1-2 Minutes Between Sets.

“Sandy Cheeks” AGQFA

3 Rounds:

15 Power Snatches 95 / 65 lb

15 Burpee Box Jumps (24″/20″)

Directly Into…

60/45 Calorie Row

Run Conditioning AGQFA

For Time:

800 Meter Run, Rest 1 Minute

600 Meter Run, Rest 1 Minute

400 Meter Run, Rest 1 Minute

200 Meter Run, Rest 1 Minute

200 Meter Run, Rest 1 Minute

400 Meter Run, Rest 1 Minute

600 Meter Run, Rest 1 Minute

800 Meter Run

Skill Conditioning

For Time [Partition However]:

100 Single Leg Squats

50 Strict Ring Dips

300ft. Sled Push (Bodyweight)