081116

Michael
Monday, November 7, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Handstand warm-up (No Measure)


PRE CLASS

Trigger / Release:

BB Bicep Smash

Post-shoulder cap trigger (external & internal rotation)

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1 Round / 45sec each:

- Banded extended front rack

- Banded pec stretch

- Banded Lat stretch



2 Rounds:

- 20sec wrist flexion + 20sec wrist extension

- 30sec Plank hold (on hands)

- 10x Pull throughs (on bars)

- 30sec Support hold on rings



2 Rounds:

- 4x Lengths bear crawl

- 10x Burpees

- 20x Mountain climbers

Strength

ALL: Push Press (5 x 8 / Across)

Metcon

ALL: Metcon (Time)


4 Rounds for Time



60 Double Unders

30 H/R Push Ups

15 Deadlift (100kg / 70kg)



Scaling

DU - 2 x singles

PU - Band or box

DL - weight