CrossFit – Thu, Jun 27
CrossFit GonzStrong – CrossFit
Recovery Wod 6/27/24 (Checkmark)
40 Min (Zone 2 Pace)
1 Min Row
1 Min Bike
1 Min Ski
1 Min Run
1 Min Farmers Carry (2×50/2×35)
Adventure is out there (Time)
Saturday WOD
For time
20/16 Calorie Echo Bike
10 Ring Muscle Ups
72ft Farmers Carry Walking Lunge (2×70/50)
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 1 minute b/t rounds-
4 Sets
200m at RPE7
200m at RPE2
200m at RPE8
200m at RPE1
200m at RPE9
*Rest 2min between sets
Hyrox WOD (Time)
HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.
We as a box will deliver you a Hyrox workout once a week on Thursdays. We will start off with a beginner Hyrox Workout and you can scale if you need to. 50% of it is running. Here is your first WOD
400m run
100 ft lunges
400 m run
35 push ups
400m run
35 wall balls
400m run
35 toe2bars
400m run
35 db push press (45/25)
400m run
35 burpees