Thur. May 14, 2020

We have submitted an exemption for small classes per the 9th order. Hopefully we will hear back soon and can get you guys together BEFORE the 27th. Fingers Crossed!

For now sign up below for a time slot. We added next week but please only sign up for 2x week so others have the chance to get some CrossFit Gunnison face time. If you notice there are empty slots the day prior to the class feel free to grab extra!

https://docs.google.com/spreadsheets/d/10O7QOORjFAVyR7fGVk3MY84coGVaA2cnnU2gKz939IE/edit?usp=sharing

1. Strength

5 sets of:

1 Snatch Pull + 1 Hang Power Snatch + 2 Overhead Squats

Work on technique. Staying light.

2. Workout of the Day

21-15-9 For Time:

Cal Row

Alt. Front Rack Lunges (75/55)

Push Jerk (75/55)

Box Jumps

At Home

Warm Up

1/2mile Run

10 Pike Push Ups

10 Squats

10 Push Ups

10 Jump Squats

:30 ES Overhead Hold

1/2mile Run

-then-

5min Dynamic Stretching

At Home Strength

5 Sets of:

5 DB High Pull + 5 DB Power Sntach + 5 DB OHS

Do all reps on the left before switching to the right side.

Based on mobility sub Front Squat for OHS.

At Home Workout of the Day

24-14-10 For Time:

Burpees

Alt. DB Front Rack Lunges

DB Push Jerk (12ES, 7ES, 5ES)

Box Jumps (can sub step ups or tuck jumps)