041016

Michael
Monday, October 3, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Gymnastics Warm Up (Jaime) #2 (No Measure)


Pre Class:

Banded Lats

Banded Pecs



First Rib Release (septre)

Triceps barbell smash (1min each side)



2 Rounds:

- 45sec Downward Dog (stretch calves/push back and forward throughout)

- 45sec Upward Dog (lower to elbows if too much force is going through lower back)

10x Roll to straddle

20sec Ankle extensor stretch



2 Rounds:

- 5 to 12x strict TTB/knee raises

- 10x back extensions (ground)

- 10x burpees with a push-up

- 10x squat broad jumps (w. counter movement)

Assistance and Accessory

Metcon (No Measure)


2 Rounds For Quality



10 Med Ball Rotation Toss E.S.

15 V-Ups

15-30sec Superman Hold on GHD

Metcon

ALL: Metcon (6 Rounds for time)


With a continuous running clock, perform each of the following for time:



0:00 – 800m Run



5:00 – 50 Thrusters (45kg / 30kg)



10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups



15:00 – 75 Wall Balls (20/14 lbs)



20:00 – 200 Double Unders or AMRAP attempts



25:00 – 800 Meter Run



Scale weight appropriately.