181116

Michael
Thursday, November 17, 2016 - 03:00

GW Performance - CrossFit


Warm-up

FYF OG (No Measure)


PRE CLASS



Trigger - Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

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1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates



2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10



3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Core / Trunk Circuit (10:00) (No Measure)


EMOM (2 Rounds)

1. Feet raised plank hold 30-45sec

2. Support hold (box or rings) 30sec

3. Medball Sit-ups x10-20reps

4. L-hang/Tuck hang from bar 30sec

5. Rest

Metcon

ALL: Metcon (AMRAP - Rounds and Reps)


16:00 AMRAP



12 Goblet Lunges (16kg / 12kg)

8 Burpees to target

12 Goblet Lunges (16kg / 12kg)

8 Toes To Bar

12 Goblet Lunges (16kg / 12kg)

8 H/R Push Ups