Mon. April 6, 2020CrossFit GunnisonApr 5, 20201 min read11:30AM MOBILITY5PM CROSSFIT Support Your Local Box Competition. Free to register. We will do the workouts EVERY Wednesday for the next three weeks, starting this week. Register or get more info on the link below:https://games.crossfit.com/article/support-your-local-box-fundraiser/openWarm Up: 3min Jog2min ME Mountain Climbers1min ME Tuck Jumps:30 Sit Ups-then- 5min dynamic stretching1. 3rds NFT:10 each side DB Strict Press, controlled descent1:00-90sec Locked Out Plank 2. For Time: 30-20-10Air SquatPlank Shoulder Taps-1min Rest-30-20-10Jump SquatDB Bent Over Row (Hold both ends of the DB)-2min Rest-30-20-10DB Push Press (15 each side/10ES/5ES)Lateral Hops Over DB*First rest is one minute and the second rest will be two minutes.*
Mon. Sept. 21, 202623min AMRAP 30 Alt DB Snatch (50/35) 30 Alt DB Front Rack Lunges (50/35) 15 Chest to Bar Pull-Ups 800m Run (1000m Row) Rest 90sec
Fri. Sept. 18, 2026Bench Press 4 sets of 5 reps 3rds For Time: 7 Bar Muscle Ups (7 Push Up+7 Pull-Ups) 21 KB Swings (70/53) 400m Run (500m Row)
Thur. Sept. 17, 20264min On/4min Rest x 4 1) 12/10cal Bike 20 Sit Ups 2) 12/10cal Row 16 Push Press (95/65) 3)10/8cal Bike 20 Sit Ups 4) 10/8cal Row 12 Push Press (95/65)
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