CrossFit GunnisonApr 9, 20201 min readThur. April 9, 2020Warm Up1min Jump Rope1min Plank10 SLOW Air Squats7 Pike Push Ups1min Jump Rope20 Sit Ups10 SLOW Alt. Lunges7 Pike Push Ups w/ a stretch1. 16min EMOM (40on/20off) Nose & Toes w/ Floating Toes Banded Bent Over Row Banded Delt Pull Downs (See Video)Rest2. 15min AMRAP 20 Stepping Back DB Lunges 30 Sit Ups 50 Double Unders (50 Penguins)
Warm Up1min Jump Rope1min Plank10 SLOW Air Squats7 Pike Push Ups1min Jump Rope20 Sit Ups10 SLOW Alt. Lunges7 Pike Push Ups w/ a stretch1. 16min EMOM (40on/20off) Nose & Toes w/ Floating Toes Banded Bent Over Row Banded Delt Pull Downs (See Video)Rest2. 15min AMRAP 20 Stepping Back DB Lunges 30 Sit Ups 50 Double Unders (50 Penguins)
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