top of page
Search
  • Writer's pictureCrossFit Gunnison

Thur. March 19, 2020

DUMB BELL & RESISTANCE BAND CHECK OUT

TODAY 4-6PM & FRI 4-6PM

CALL OR TEXT CHRISTY TO SCHEDULE A DROP OFF.


SATURDAY 10AM PARK WOD SIGN UP SHEET:

https://docs.google.com/spreadsheets/d/1rR9t_c5SSjAgdzY_1wYTJR3xz_g6mBfCox5t62qJuAc/edit?usp=sharing

Warm Up

4rds ASFAP

8 Squats

20 Crunches

8 Elevated PushUps

20 Skier Jumps


1. 13min NFT

8 Gator Rolls

20 (10 ES) Lunges w/ hold at top

6 Inch Worms to plank


2. For Time:

10-9-8-7-6-5-4-3-2-1

Good mornings w/ any weighted object large book, water jug, ski boot, etc)

Push Up

Mountain Climbers w/ Twist (2 equals 1)

Dive Bomber Push Up



53 views0 comments

Recent Posts

See All

Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest

4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -

Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L

bottom of page