top of page
Search
  • Writer's pictureCrossFit Gunnison

Thursday, April 2nd, 2020

HOME WORKOUT ONLINE COMPETITION

https://games.crossfit.com/article/support-your-local-box-fundraiser/open



Warm-up:

3min Jump Rope / Run

Then 2 Rounds:

6 Pike Push ups 3 Inchworms (see video)

:30 sec each OH Carry

6 V-ups (pause in Hollow

3 Wall Walks (see video)


Gymnastics:

20 Mins

9 Hollow tucks

:30 Noes and Toes

3 Each leg Handstand Kick Ups

12-16 Single arm DB Curl

(see video)


WOD:

5 Rounds for time:

14 Handstand Push-ups

40 Double Unders

14 Seated Banded Rows (see video)


22 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