CrossFit GunnisonWARM UP:
2rds
15 High Knees
15 Butt Kickers
20 Jumping Jacks
40 Mt. Climbers
5 Inch Worms w/push up
-then-
5min Dynamic Stretching
-then DB prep-
WOD:
15min AMRAP
10 Right Hang Power Clean & Push Jerk 10 Left Hang Power Clean & Push Jerk 15 Burpee Over DB
Dessert Core:
3 Rounds
30sec Left Side Plank
30sec Right Side Plank
10 Up down (aka elevator) Planks
20 Crunches
4rds NFT 12 each side Bulgarian Split Squat 15 Bent Over Row 20sec on 10sec off for 8rds at each station: (16min) Complete all 8rds before moving to next station. Station 1: Row for Cals Station 2: Wa
REGISTER FOR THE WORLD WIDE CROSSFIT OPEN: https://games.crossfit.com/ 4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - Kips w/ pause in each position then 1min Rest between EMOMS 11min Alt EMOM (3
1in Deficit Deadlift 4 sets of 5 reps Every rep with a reset at the botom All sets at 55-60% 1RM or same weight as last time Jan. 11th For Time: 21-15-9 Strict Handstand Push Ups Hang Squat Clean (135
