Tues. May 5, 2020

CrossFit Gunnison
May 4, 2020
1 min read

Warm Up

400m Run

2rds

:20 ES OH Hold

10 DB Swings

:20 ES Pigeon Stretch

10 DB Squats

6 ES DB Press

-then-

5min Dynamic Stretching

1. Strength

3rds

Bent Over Row x15

Floor Press x15

Hollow Hold x 30sec

*Rest as needed

2. WOD

15min AMRAP

400m Run

12 HSPU (12 Pike Push Ups)

16 Alt Single Leg Squats (20 Air Squats)

Recent Posts

See All

Tues. July 21, 2026

20min to Find a 3 rep max Hang Squat Clean Recommended Warm Up sets 5 at 45-50% 3 at 60% 3 at 70% 3 75-80% 3 at 85%+++++ 10min AMRAP 16 Alt Front Rack Lunges (115/75) 40 Double Unders (:40)

Mon. July 20, 2026

4rds NFT 10-8 Strict Chest to Bar Pull-Ups 8 Strict Press Goal 5-10lb more than 7/6 7min Partner AMRAP P1: Max Effort Meter Row P2: 1rd 7 V-Ups 100m Run (7cal Bike) 7 Strict Ring Dips (Hand release Pu

Fri. July 17, 2026

Front Squats 3 sets of 10 reps Goal finish same weight as last time. 6/22 10min AMRAP 20 Wall Balls (20/14) 10 Pull-Ups Mobility Finisher

Comments