top of page
Search

Wed. Dec. 16, 2020

  • Writer: CrossFit Gunnison
    CrossFit Gunnison
  • Dec 15, 2020
  • 1 min read

1. Gymnastics

16min Alt. EMOM

:30 Hollow Hold

ME HS Hold (Switch Kicks, Wall walk hold)

7-10 Ring Kips (5 Arch Swing Drift)

10 Ring Dips/ Dips


2. 4min

50ft DB Lunges (2x50/35) 15/12cal Row ME Muscle Ups (PullUps/Chest to Bar, low bar) -4min Rest -

4min

50ft Single Arm DB OH Lunges (2x50/35) 12/10cal Row ME Muscle Ups (PullUps/Chest to Bar, low bar)



TO REGISTER & MORE INFO HEAD TO THE LINK BELOW!


 
 
 

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

bottom of page