CrossFit GunnisonWarm Up
200m Run
5 Inch Worms w/ Push Up
10 Lunges w/ Stretch & Twist
5 slow up & dwn pushups
200m Run
14 Lunges w/ 3 sec down
7 Pike Push Ups 3sec down & 3sec Up
Strength
5rds NFT
6-8 ES Press In Split Jerk Stance
6 Front Squat 5sec down & 5 Sec Up, HAP
WOD
16min AMRAP
200m Run
16 Alt. Jumping Lunges
12 (6ES) Push Press
Deadlift 5 sets of 5 reps Every rep 3 sec down w/ a reset at the bottom All sets at 55-60% 1RM 14min AMRAP 15 Lateral Burpee Over Bar 18/15cal Row 9 Power Clean (185/125) 1min Rest
Back Squat 3 sets of 10reps 8min Partner WOD P1: AMRAP 10 DB Front Rack Lunges (2x35/20) 10 DB Front Squats (2x35/20) P2: 100m Farmer Carry (2x53/70) 10min Mobility Finisher
NO BARBELL SATURDAY 24TH 8AM AS NORMARL 16min ALT EMOM - ME Unbroken Strict Pull-Ups 1min Rest - :30 ME Bike -1min Rest 12min Ladder 4-8-12-16-20… Strict Handstand Push-Ups Deadlifts (225/175) 16 Wall
