CrossFit – Thu, Mar 30

CrossFit GonzStrong – CrossFit

Mobility TH 3/30/23 (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

Thursday Active Recovery 3/30/23 (AMRAP – Rounds and Reps)

Option B: Active Recovery

AMRAP 20:

20 Sit-Ups

15 Air Squats

10 Push-ups

Every 2 Minutes [Starting at 0:00]:

200 Meter Run

Saturday 4/1/23 in a row? Fo real? (No Measure)

“In a row? Fo Real”

25 min Amrap

4 squat cleans (unbroken 115/75)

8 kbs

16 kb step ups (one db)

200m wall ball run 20/14

extra:

core

50-40-30-20

situps

one minute plank

mountain climbers

cardio

5 rounds

15/12 cals in one min

rest as much as needed

(mod: go mac cals in a min and rest as much as needed)