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 28, 2026

Front Squats (16) 4 sets of 4 reps w/ a 3sec pause at the bottom 13min AMRAP 100m Run 12 Box Jump Overs (24/20) 14 Hang Power Cleans (135/95) 16 Alt Single Leg Squats

Mon. July 27, 2026

5rds For Time: 10 Push Press (105/155) 15 Toes to Bar 3rds NFT 12 each side DB Bent Over Row ME Banded Tri-cep Pull-Downs

Fri. July 24, 2026

Sumo Deadlift (24) 1 set of 5 reps at 45-50% 1 sets of 3 reps at 65-60% 1 sets of 3 reps at 70-75% 1 sets of 3 reps at 75-80% 2 sets of 3 reps at 80-85% or same weight as 7/9 6min AMRAP 8 Thrusters (1

Comments