CrossFit GunnisonUPCOMING EVENTS
KEGS & EGGS 5K APRIL 23RD
GROUP MTB RIDE MAY 12TH MEET AT HARTMANS 5:15PM
ALSO!!! COMING IN MAY. 6week Spring into Shape NUTRITION CHALLENGE!!!
4rds NFT
12 Bent Over Row
:40 OH Hold
Adding
10min AMRAP
10/7 Ring Dips (10 Push-Ups)
18/15cal Row (Bike)
14 Alt. Goblet Lunge (53/35)
Mobility Finisher
"Elizabeth" 21-15-9 For Time Squat Clean (135/95) Ring Dips (Push-Ups) 4rds NFT 20 (10ES) Bulgarian Split Squats 16 (8ES) DB Strict Press, HAP
4min AMRAP/4min Rest x 4 1. 100m Run 7 Strict Pull-Ups 2. 12/9cal Bike 20 KB Swings (70/53) 3. 100m Run 10 Pull-Ups 4. 12/9cal Bike 16 KB Swings (70/53) Mobility Finisher
Box Back Squat 4-5 Warm Up sets -then- 8 sets of 2 reps All sets at 86% 1RM Or 5-10lb heavier than last time. 6min Partner WOD P1: 150m Row P2: Max Shuttle Run
