031016

Michael
Sunday, October 2, 2016 - 03:00

GW Performance - CrossFit


Warm-up

General Warm Up 7 (No Measure)


PRE CLASS



Trigger: Posterior Shoulder, Pec & Biceps

Mobilise: Thoracic & Hips



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1 Round / 30 sec each:



3-point Ankle Flexion

Wrist Flexion / Extension

Single Arm BB Lat Mob



1 Round:



10 Push Plus

10 Scap Pull Up

10 Band Pull Apart

5 V-T-W-A

10 Hip Thrust

5 DB Reverse Lunge + RDL E.S.

Gymnastics

Handstand Progressions 2 (12:00 Play)


Hollow - 3 x 20 sec



Arch - 3 x 20 sec



Inchworm to extended plank hold - 5 x 10 sec



Wall Climb - 3 x 20 sec hold



** Take one foot off wall & tap away with other foot, trying to find balance point



Ring V - Outs - 3 x 5 SLOW



Tuck or L-Sit on Paralettes - 3 x 20 sec*



*Scale to seated heel raises (move hands in/out to make harder/easier)

Metcon

FIT: Metcon (2 Rounds for weight)


Every 2:00 / Alternating x 10 (5 each)



i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 12 DB Seated Press

PERF: Metcon (AMRAP - Reps)


Every 2:00 / Alternating x 10 (5 each)



i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 45 sec Strict HSPU