CrossFit GunnisonMar 24, 20201 min readWed. March 25, 2020Click below forPARK WOD SIGN UPWarm Up2RDS20 Skiers7 Plank Burpees7 Push Ups20 Skaters7 1-1/2 Squats10 Lunges-then-2rds Mobility20sec Each Side Runners Lunge20sec Each Side Pigeon Stretch1. STRENGTH5rds10 Each Side DB/KB Strict Press10 (ES) DB/KB Bent Over Row10 DB/KB Front Raise (10 total. Sets 4 & 5 max effort)REST!! As needed. 2. Workout of the DayTabata (20sec On/ 10sec Off)8rds at each station (4min)- DB/KB Front Squats1min Rest- Elevated Foot Taps1min Rest- DB/KB Front Rack Lunges*NO DB/KB NO PROBLEM. DO BODY WEIGHT*
Click below forPARK WOD SIGN UPWarm Up2RDS20 Skiers7 Plank Burpees7 Push Ups20 Skaters7 1-1/2 Squats10 Lunges-then-2rds Mobility20sec Each Side Runners Lunge20sec Each Side Pigeon Stretch1. STRENGTH5rds10 Each Side DB/KB Strict Press10 (ES) DB/KB Bent Over Row10 DB/KB Front Raise (10 total. Sets 4 & 5 max effort)REST!! As needed. 2. Workout of the DayTabata (20sec On/ 10sec Off)8rds at each station (4min)- DB/KB Front Squats1min Rest- Elevated Foot Taps1min Rest- DB/KB Front Rack Lunges*NO DB/KB NO PROBLEM. DO BODY WEIGHT*
Wed. April 24, 2024Every 3 minutes, for 15 minutes (6 sets): 3-Position Snatch (mid-thigh, 2″ below the knee, and then ground)– pause at a full stop for 1 full second in each starting position Goal Finish 5lb more than