141116

Michael
Sunday, November 13, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Overhead 10 (No Measure)


Pre Class



BB Smash - Lats/Triceps/Biceps

Trigger - Should Ext. Rotators and Pecs

Banded Mobility - Lats and Front Rack

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1 Round - Mobility



3 Point Thoracic Stretch x 30sec E.S

Wall Angles x 30sec

Broomstick Circles x 5 E.W



2 Rounds - Activation



Roller Y Press x 5

Crossover Front Rack Ext. Rot. + Press x 5 E.S

Ring FLR x 20sec

Wall Climb x 10sec Hold

Tuck Jumps x 3

Strength

FIT: Push Press (5 x 5 / Across / Every 2:00)

PERF: Push Press (6 x 4 / Across / Every 2:00)

Metcon

FIT: Metcon (Time)


For time:



Run 1000m

60 Wall Balls

30 DB Push Press (20kg / 15kg)

PERF: Metcon (Time)


For time:



Run 1000m

60 Wall Balls

30 HSPU