CrossFit – Thu, Feb 9

CrossFit GonzStrong – CrossFit

Metcon (Checkmark)

Mobility

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

Metcon (AMRAP – Reps)

Option A:Active Recovery WOD

5 Rounds:

1:00 Max Shuttle Runs (25ft. Out + 25ft. Back = 1)

1:00 Max Dumbbell Hang Power Snatches

1:00 Max Box Jump Overs* (30″/24″)

1:00 Rest

Dumbbell: 50 / 35 lb

*No Rebounding Allowed

Rear view (Time)

Strict Press



Build To A Heavy Single

“Rear View”



5 Rounds For Time:

15 Dumbbell Bench Press

30/21 Calorie Row

60ft. Dumbbell Front Rack Lunge

Dumbbells: 50 / 35 lb’s

Time Cap: 20 Minutes

Row Intervals



For Total Points:

4 Rounds of “Fish Game” (4 Minutes Each)

Rest 1 Minutes Between Games.

Accessory Work



3 Sets For Quality:

1 Minute Hollow Hold

20 Barbell Skull Crushers

30 Seated Floor Lateral Raises