12/11/20

CrossFit GonzStrong – CrossFit

Tread Water (Time)

For time:

2k row

150 DU

10 rounds of Cindy

*Cindy =

5 pull ups

10 push ups

15 air squats
Stimulus

* Steady pacer from start to finsih

*A subtle but important focus inside this workout is the larger se of DU’s which we want to have in our repertoire

*Today is an excellent chanve to focus on our pacin inside these three larger rep totals

Strategy:

1. push the row slightly

2. If 150 DUS is aloft for you; break it down 60-50-40 is a good plan

3. Aggressive transitions in the round of Cindy. No need to rest here unless push ups get fatigued

Metcon (Time)

Extra Credit

15 burpee box jump, 6 BMUPS

12 Burpee box jumps, 6 BMUPS

9,6

6,6
short range gymnastic sprint

smooth and steady on the burpee box jump overs