CrossFit GunnisonWarm Up
3rds
200m Run
10 Air Squats
10 Push Ups
10 V-Ups
*Slow it's a warm up!
-then-
5min Dynamic Stretching
Strength
12min Alt EMOM
(:40on/:20off)
Good Mornings
Bulgarian Split Squat Left
Bulgarian Split Squat Right
Arch Rock
WOD
"EMBRACE THE THICKNESS"
FOR TIME:
20-18-16-14-12-10-8-6-4-2
Alt. DB Snatch
DB Goblet Squat
DB Russian Twists
4rds NFT 15-20 DB Bicep Curls 15-20 Lateral Raise 4min 10 each side DB Push Jerk (50/35) 10 Toes to Bar ME Shuttles 1min REST 4min 10 Toes to Bar 10 each side DB Hang Power Clean (50/35) ME Shuttles
6min ALT EMOM - 10 Strict Chin-Ups - 10 Kips 1min REST 4min ALT EMOM - Arch Swing Drift - :30 Hollow Hold For Time: 15 Bar Muscle Ups (15 Pull-Ups+15 Push-Ups) 75 Wall Balls (20/14) (10’/9’) 15 Bar Mu
Halting Deadlift (12) 4 sets of 4 reps All sets @50-55% of 1RM 5rds For Time: 18/15cal Row 20 RKB Swings (70/53) 20 Sit-Ups
