CrossFit GunnisonApr 3, 20201 min readFriday April 3, 2020Christy's cell is down. Please text or call Nate if you need anything at all. 612-423-6885Warm Up2rds30 Jumping Jacks10 Plank Burpees10 Slow and Controlled Air Squats :20 Pigeon Each Side 6 Alt. Lunges w/ 3 sec to ground-then-1rd20sec deadhangAnkle mobility20 Standing Swimmers1min Bottom Squat Hold into 3 squats20sec deadhang1. 22min AMRAP 20 DB Sumo Squats 20 DB Good Mornings 40 Sit Ups 20 Banded Squats 20 Jumping Lunges 60 Mt. Climbers 20 Plank to Tuck Jump 20 (10eachside) Bulgarian Split Squats 20 Clapping Push Ups2. Mobility Finisher Banded Archer x 90sec each side Pretzil Forward Fold x 2min Each Side Shoulder Stretch in Child's Pose 2min
Christy's cell is down. Please text or call Nate if you need anything at all. 612-423-6885Warm Up2rds30 Jumping Jacks10 Plank Burpees10 Slow and Controlled Air Squats :20 Pigeon Each Side 6 Alt. Lunges w/ 3 sec to ground-then-1rd20sec deadhangAnkle mobility20 Standing Swimmers1min Bottom Squat Hold into 3 squats20sec deadhang1. 22min AMRAP 20 DB Sumo Squats 20 DB Good Mornings 40 Sit Ups 20 Banded Squats 20 Jumping Lunges 60 Mt. Climbers 20 Plank to Tuck Jump 20 (10eachside) Bulgarian Split Squats 20 Clapping Push Ups2. Mobility Finisher Banded Archer x 90sec each side Pretzil Forward Fold x 2min Each Side Shoulder Stretch in Child's Pose 2min
Wed. Oct. 13, 2021Deadlift (22) 4 warm up sets -then- 1 set of 5 reps at 83% 2 sets of 5 reps at 86% Or 10lb heavier than last time. 3rds For Time: 20 Box Jumps (24/20) 20 Wall Balls (20/24) 1min Rest
CrossFit Gunnison