Wed. March 11, 2020

CrossFit Gunnison
Mar 10, 2020
1 min read

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

Recent Posts

See All

Fri. Aug. 7, 2026

Muscle Up Skill Work 6min ALT EMOM (2rds) - :ME Hollow Rock - 12 Kips - 4 Arch/Swing Drift directly into… 12min EMOM (4rds) - ME Jumping Muscle Ups (Strict Muscle Ups) - 6 Turn Overs - Rest For Time:

Thur. Aug. 6, 2026

Box Back Squats (20) 5 sets of 5 reps all sets between 50-70% Same weight as last time. 9min AMRAP 30 Double Unders (:30) 15 Wall Balls (20/14) 10 Box Jumps (24/20)

Wed. Aug 5, 2026

4min On/4min Rest x 4 1)22/18cal Bike ME Rope Climbs 2) 6 Shuttles 12 V-Ups 3)15/12cal Bike ME Rope Climbs 4) 5 Shuttles 10 V-Ups *NOTE BRING LONG SOCKS OR PANTS FOR ROPE CLIMBS!