121016

Michael
Tuesday, October 11, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Squat Prep 1 (No Measure)


As a group with coach - 30 sec each:



Deep lunge + thoracic rotation (ES)

Roll to straddle

Rocking pigeon

Rocking frog



2 Rounds



4m Mini Band Crab Walk (EW)

5 Wall Squat

5 Pause Goblet Squat

Strength

ALL: Front Squat (5 x 3 / Across / 22X1)


Compare to 03/10



Aim to increase weight from last time

Metcon

ALL: Karabel (Time)


Isabel + Karen



10 Rounds For Time



3 Power Snatch (62.5kg / 42.5kg)

15 Wall Balls



Scaling -

Both = Weight



Time Cap - 17:00