07/15/2020

CrossFit GonzStrong – CrossFit

Warm-up

Metcon

Minute to Win It (5 Rounds for reps)

5 Rounds:

1 Minute Max Burpees

1 Minute Max Kettlebell Swings (70/50)

1 Minute Max Calorie Row

1 Minute Rest
STIMULUS DESCRIPTION:

We’ll work for 3 minutes and then rest for 1 in this 5-round interval workout

Your final score is your total number of reps completed

Jot down your reps completed in the previous 3 minutes during your rest period

Enter all 5 round totals, and Wodify will add them together

SUBS

ROW:

Calories on Any Machine

10 Meter Shuttle Runs

Capacity Builder

Capacity Builder (AMRAP – Reps)

Every 2 Minutes x 5 Rounds:

9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups

Max Wallballs (20/14)
STIMULUS DESCRIPTION:

Gymnastics and light weighlifting highlight today’s Capacity Builder

There are five 2-minute intervals with no rest between them

After completing the 18 reps of gymnastics, you’ll complete as many wallballs as you can with the time remaining

Your score at the end of the 10 minutes is the total number of wallballs completed

New rounds begin on the [0:00-2:00-4:00-6:00-8:00]

CHEST TO BAR PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups