121116

Michael
Friday, November 11, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Deadlift 3 (No Measure)


Pre Class



Roll - ITB, Calves and Hamstrings

Trigger - Glutes and Lower Back (Feet Raised)

Mobility - Banded Pigeon and Downward Dog

_________________________________



1 Round



Couch Hamstring x 30sec E.S

Leg Swings x 10 E.S

Roll to Straddle x 10



2 Rounds



Mini-band Complex



Mini-band Monster Walk x 4m E.W

Mini-band Hip Thrusts x 10

Mini-band Good Mornings x 10



Then



3 Way Band Pull Apart x 4 E.W

Crossover Pulldown x 10

Metcon

A.: Metcon (AMRAP - Rounds and Reps)


0:00 - 12:00



Each athlete performs as a relay:

6 C2B Pull Ups

6 Squat Clean (70kg / 50kg)



12:00 - 14:00

Rest



Scaling:

Barbell: weight

C2B: Jumping C2B

B. : Metcon (Time)


14:00 -



Fran Relay

21, 15, 9

Thrusters (42.5kg / 30kg)

Pull Ups



Scaling:

Barbell: weight

Pull up: Ring Rows