CrossFit – Thu, Dec 28

CrossFit GonzStrong – CrossFit

Does someone need a hug? (Time)

Saturday

5-10-15-20-15-10-5

Chest to bar Pull Ups

Weighted vups sit up or GHD Sit Ups (15/10plate)

*3 Wall Walks after each round

*REPEAT from Monday December 26, 2022.

OR

Partner Workout:

24 Rounds

20 Calorie Ski (OR Row)

23 Calorie Bike Erg (OR another bike)

*Both partners can work at the same time and split up calories however they choose

Individual Version:

24 Rounds

10 Calorie Ski (OR Row)

12 Calorie Bike Erg (OR another bike

6 Front Rack Lunge @ 6/10 RPE

6 Front Rack Lunge @ 6/10 RPE

6 Front Rack Lunge @ 7/10 RPE

6 Front Rack Lunge @ 7/10 RPE

*10 Heel Elevated Front Squat after each set.

3 Bench Press @ 7/10 RPE

3 Bench Press @ 7/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8/10 RPE

*8 Bent Over Row (heavy) after each set.

Recovery 12/28/23 (AMRAP – Reps)

Emom 25 mins

Min 1- 12 kbs

Min 2: 12-15slam balls

Min 3: max burpees

Min 4 jump rope singles

Min 5 rest

*yourchoice on weight

*score burpees