091116

Michael
Tuesday, November 8, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Oly Warm Up 2 (No Measure)


1 Round - 30 sec each



Inchworm

Broomstick OH Samson (ES)

Lats On Bench

Front Line Neural Floss (ES)



1 Round



Seated Mini Band Abduction x 15 ES

Pause Bulgarian x 5 ES

Pause Ring Row x 5

Snatch Press (light) x 10



2 Rounds



Squat x 5

Squat Jump x 3

DB Push Press x 5

DB Hold OH x 10 sec

Metcon

ALL: Metcon (3 Rounds for reps)


AEROBIC EFFORT



0:00 - 8:00

AMRAP

200m Run

15 Wall Balls



8:00 - 10:00

Rest



10:00 - 18:00

AMRAP

10 Lateral Burpee

10 Thrusters (42.5kg / 30kg)

10 Toes To Bar



18:00 - 20:00

Rest



20:00 - 28:00

AMRAP

20 Squats

10 Burpee Pull Ups



28:00 - 30:00

Rest



30:00 -

Run 1000m