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  • CrossFit Gunnison

Thur. March 26, 2020




Warm-Up 3rds

10 High Knees

10 Butt Kickers

10 High Knees

10 Butt Kickers 5 Squats w/ a 3 sec pause at the bottom

5 Drop Squats

5 Jump Squats


1. Strength 4rds 10 Resistance Band Squats, focus on pulling the knees apart on the way up and the way down 12 Alt. Cossack Squat, keep most of your weight on one leg while the other leg is kept out straight and to the side 16 Weighted Bridges *Rest as needed.


2. Workout of the Day

5rds For Time: (10min Cap) 12 (6each side) DB/KB Single Arm Thruster 40 Double Unders/ 30sec of practice/ 15 Tuck Jumps Mobility Finisher Banded Hamstring Stretch x 2min Each Side Couch Stretch x 2min Each Side

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Mon. Oct. 19, 2020

4rds 4min AMRAP/4min Rest 12 T2B 12/10 Cal. Bike/Row 12 Wall Balls to 10ft target (20/14) 12 Burpees Mobility Finisher Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQ

Sat. Oct. 17, 2020

NO BARBELL THIS SATURDAY! Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401 For Time: 1,000m Row 10 Strict Pull-Ups 50 Goblet Squats

Fri. Oct. 16, 2020

Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401 Back Squats (23min) Warm Up: 1 set of 6 reps at 50% 1 set of 5 reps at 60% 1 sets

808 Rio Grande 

Gunnison, CO. 81230

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