Hot Route

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Gymnastic Capacity

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk or bear crawl

Hot route (Time)

Conditioning

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)