• CrossFit Gunnison

Tues. April 21, 2020

Warm-up: 90sec Jump Rope/ Jumping Jacks Then 2 Rounds: 6 Pike Push ups w/ stretch 4 Inchworms :20 sec each side OH Carry 3 Wall Walks w/ 10sec pause at top

Strength 4rds 8 Weighted Banded Squats w/ 5 sec down & 5 sec Up 6 each side Weighted Cossack Squat w/ 5 sec pause

14min AMRAP 12 (6ES) Push Jerk 40 Double Unders (30 Tuck Jumps) 12 Banded Lat Pull Downs

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Tues. Jan. 18, 2022

6min ALT EMOM Wall Facing Shoulder Taps Arch/Swing/Drift -2min Rest- 9min ALT Every 90sec ME Wall Walk ME Burpee Bar Muscle Up (Burpee Pull-Up) 10min AMRAP 20 Double Unders 10 Strict Handstand Push-Up

Mon. Jan. 17, 2022

MAX BACK SQUAT WEDNESDAY! rds For Time: 20/17 Cal Row/Bike 20 Wall Ball Shots (20/14) 10 Box Jumps (jump up, step down)(24/20) Mobility Finisher

Fri. Jan. 14, 2022

WOMEN'S WOD & WINE TONIGHT at 6pm!! Feel free to bring a friend. Workout will be friendly for any level and ability. 4x 4min On/4min Rest 1. 20/17cal Row -then- AMRAP 8 (4ES) DB Hang Cleans (50/35) 8