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  • CrossFit Gunnison

Fri. April 17, 2020

Warm Up

2rds

1min Jump Rope (Jumping Jacks)

1min Locked Out Plank

7 Banded Squats

:20each side DB OH Hold

:20each side Pigeon

:20each side Thread the Needle


1. 4 sets of 5 reps each side

Turkish Get Ups (See Video)


2. "Tabata Something Else" (20on/10off)(16min) Complete 8 Intervals at each station before moving on. S1: Pull-Up/ Banded Lat Pull-downs (See Video Below) S2: Push Ups S3: Air Squats S4: Sit Up

*Does not need to be seated.

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Mon. Oct. 19, 2020

4rds 4min AMRAP/4min Rest 12 T2B 12/10 Cal. Bike/Row 12 Wall Balls to 10ft target (20/14) 12 Burpees Mobility Finisher Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQ

Sat. Oct. 17, 2020

NO BARBELL THIS SATURDAY! Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401 For Time: 1,000m Row 10 Strict Pull-Ups 50 Goblet Squats

Fri. Oct. 16, 2020

Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401 Back Squats (23min) Warm Up: 1 set of 6 reps at 50% 1 set of 5 reps at 60% 1 sets

808 Rio Grande 

Gunnison, CO. 81230

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