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  • CrossFit Gunnison

Thur. April 16, 2020



Warm Up

3rds

20 Jumping Jacks

6 Push Ups

10 Squats

5 Pike Push Ups

-then-

5min Dynamic Stretching


Strength

3rds NFT

12 Strict Handstand Push Ups (mod 8 each side seated DB Press)

12 Banded pull aparts

20 (10each side) DB Rear Delt Rows


Workout Of the Day

For Time: 800m Run (1/2mile) *

-then directly into-

8min AMRAP

3 Strict HS Push Ups/ Pike Push Ups

6 DB Deadlifts (3each side)

9 DB Thrusters (use both hands. see video)

-2min Rest-

400m Sprint *

**If too snowy outside sub 1st run for 200 Lat Jumps Over DB. 2nd run sub 75 jumps over DB

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Wed. Oct. 28, 2020

Workout: 5 rounds 1:00 Max Push Press (115/80) 1:00 Sit Ups 1:00 Max Cal Row 1:00 Rest *Score total reps Mobility Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9

Tues. Oct. 27, 2020

HALLOWEEN COSTUME WOD, BAKE OFF & KIDS WOD! SAT 9-11AM PLEASE REGISTER YOURSELF & THE KIDDOS! Every 2min for 3 sets: 3 Thrusters, adding Directly into... Every 2min for 4 sets: 2 Thrusters, adding For

808 Rio Grande 

Gunnison, CO. 81230

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