CrossFit – Thu, Mar 23

CrossFit GonzStrong – CrossFit

Th Recovery 3/23/23 (Time)

Option B: Active Recovery

On the 2:00 x 10 Rounds:

200m Run

12 Wallballs 20 / 14 lb to 10/9ft.

*record slowest time

Th Mobility 3/23/23 (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

Sat 3/25/23 (Checkmark)

Back Squat



For Time:

21 Back Squats @ 65%

15 Back Squats @ 75%

9 Back Squats @ 85%

Power Clean IQFA



On the Minute x 10:

2 Power Cleans @ 70%

“Macho Mile” IQFA

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” 135 / 95 lb

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

*REPEAT FROM 3/29/19

Grunt Work



5 Rounds For Time:

5-10-15-20-25 Handstand Push-Ups

50 Double Unders

100ft. Sled Push 90 / 70 lb

Midline Conditioning IQFA



On the 3:00 x 7 Rounds:

400 Meter Ski Erg

12 Toes to Bar