081016 - OBW

Michael
Friday, October 7, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Metcon (No Measure)


PRE CLASS



Trigger - post chain & glutes

Roll - Thoracic & Lats

Mobilise - Hip Hinge (band down dog variations) & Shoulder Internal Rotation (bully stretch)



_________________________



1 Round / 30 sec each



Prisoner Good Morning

Dislocates

Perfect Stretch (ES)



1-2 Rounds



10-20 Reps KB Swing progressions

10-20 Reps Push Up -> Burpee progressions

10-20 Reps Push Press progressions

10-20 Reps Box Jump

progressions

60-120sec Row

Metcon

Metcon (AMRAP - Reps)


3 Rounds



Complete 1 minute AMRAP of each station:



Push Press (42.5kg / 30kg)

KB Swing (24kg / 16kg)

Burpees

Row (Cals)

Box Jumps

Rest