191116

Michael
Friday, November 18, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Open 16.2 Warm Up (No Measure)


PRE CLASS



Trigger: Posterior Shoulder + Psoas

Mobility: Banded Extended Front Rack + Banded Hamstring



2 Rounds



Dislocates x 10

Leg Swings x 10 EW

Caveman sit x 30 sec

SL Calf stretch x 30 sec alternating



1 Round



Calf raises x 10-20

Kip swing x 10-20

Clean grip RDL x 5-10

Standing Samson Floss x 10 ES

Squat jump x 5-10

Strength

ALL: Back Squat (12:00 / Build to heavy 3 / 20X0)


NOT MAX!!

Metcon

ALL: Metcon (Time)


WOD FOR IVY



3 Rounds For Time:



Run 400m

15 DB Snatch E.S. (25kg / 15kg)

6 Back Squat



Score: Subtract 1 sec off total time for every kilogram used in each set of Back Squats (e.g. 100kg used = subtract 300 seconds from finish time)