181016

Michael
Monday, October 17, 2016 - 03:00

GW Performance - CrossFit


Warm-up

General Warm Up 3 (No Measure)


1 Round 30s Each Side



Banded Adductors

Banded Hip Flexors

Banded Lats

Banded Pecs

KB Standing Slump Stretch



Complete for Quality



SA OH Lunge x 10 ES

Scap Pull-ups + 2s Iso x 8

Donkey Kick x 5 ES

SA DB Row + 2s Iso x 8 ES

Assault Bike 120s

ALL: Metcon (No Measure)


3 Rounds For Quality



15-30sec Arch hold

20 Mt Climbers

10 Palof Press ES

Metcon

ALL: Metcon (3 Rounds for reps)


0:00 - 6:00

AMRAP

12 KB Swing (24kg / 16kg)

12 Wall Ball



6:00 - 10:00

Rest



10:00-16:00

AMRAP

12 Box Step-Overs

12 DB Push Presses (20kg / 15kg)



16:00-20:00

Rest



20:00-26:00

Row 1000 Meters

AMRAP: Burpees



Scaling:

All - weight