Search
  • CrossFit Gunnison

Wed. March 11, 2020

1. Gymnastics Strength

4RDS NFT

- ME Unbroken Maltese Ring or DB Push Ups

- 7 Unbroken Chest to Bar Pull-Ups, Kipping allowed. Working on technique. (Mods: Strict Kips, Pull-Ups, Arch-Swing Drift, Banded Pull-Ups)

- 30sec Practice hold away from the Wall in Nose & Toes


2. 2rds For Time:

12 (6ES) KB Push Press (53/35)

20 KB Step Back Lunges (53/35)

30 KB Swings (53/35)

40 Air Squats

500m Row


32 views0 comments

Recent Posts

See All

REMINDER: ONLY MURPH HEATS & BBQ ON MEMORIAL DAY MONDAY MAY 30TH. ALL OTHER CLASSES ARE CANCELLED. 4 rounds x 1min at each station: S1: Shuttle runs S2: Alt. Dumbbell snatches (50/35) S3: Bike for cal

4rds NFT 8 Each Side DB Strict Press 12 Bent Over Row Adding For Time: 15-12-9-6-3 Thrusters (115/75) Burpee Over Bar