CrossFit Gypsum CO

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Notice
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  • Lack of access rights - File '/images/Pictures/2013-08-28%2012.37.59.jpg'

Wednesday, September 4th

Pre:

   1a) 3x45 second L sit hold

   1b) 3x5 wall walks

Strength:

   Back Squat:

   6x6 at 65% of 1RM

Conditoning:

     12 Minute AMRAP:

     12 Wall Balls (20/14)

     12 Medball Situps

     12 Burpees

Tuesday, September 3rd

Pre:

Warmup #6

Strength:

Take 15 Minutes and find a 1RM behind the neck jerk.

Cond:

     21-15-9

     Shoulder to Overhead (95/65)

     Box Jump (24/20)

     

Post:

    TabataAirdyne/Row

 

Wednesday August 28th

Pre:

10 burpees

10 situps

10 PVC good mornings

10 Double unders

Strength:

    1 RM weighted Pull up

Conditioning:

10, 9, 8, 7…1

HSPU

Ring Dips

Pull Up

Midline: 3 x ME T2B

 

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