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  • 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

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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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