Search
  • CrossFit Gunnison

Thur. May 7, 2020

WARM-UP

2rds

1min Jump Rope

10 Banded Squats

20 Crunches

10 DB Bent Over Row

10 (5ES) DB Clean Deadlift

-then-

:20ES Thread the Needle

:20ES Pigeon

:20ES Runners Lunge

:30 Shoulder stretch childs pose


DB MOVEMENT PREP


1. 7rds For Time:

14 DB Power Cleans (7 each side)

14 DB Goblet Squats

10 Banded Pull Downs (seated banded rows/ DB bent over row/ 7pull-ups)

30 Double Unders (30sec practice, 60 Singles, 30 penguins)


2. CORE FINISHER Tabata 20on/10off (2min at each station before moving on) S1: Sit Ups S2: V-Ups S3: Deadbugs S4: Plank Up/Downs

23 views0 comments

Recent Posts

See All

Fri July 23, 2021

“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull

Thur. July 22, 2021

Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A

Wed. July 21, 2021

For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si