211016

Michael
Thursday, October 20, 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

_________________________________



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

Assistance and Accessory

Metcon (Weight)


3 Rounds For Quality



Alternating SA KB Press x 8 ES

- rest 60 sec -

GHD Hip Extension x 15

- rest 60 sec -

FLR x 40-60 sec

- rest 60 sec -

Metcon

ALL: Metcon (3 Rounds for reps)


3 Rounds / Score Total Reps for Each Movement



90 sec AMRAP Double Unders

- rest 60 sec -

60 sec AMRAP Toes To Bar

- rest 60 sec -

30 sec AMRAP Box Jumps