251016

Michael
Monday, October 24, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Short Hip/Ham Prep 1 (No Measure)


1 Round - 10 reps each



Arabesque

SL RDL

SA OH Lunge (10 steps each arm)



1 Round - 15 reps each



Band Good Morning

Band SL Knee Raise (15 ES)

Band Hamstring Curl

Band Hip Thrust

ALL: 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 (3 Rounds for reps)


0:00 - 6:00

Run 400m, then

AMRAP:

12 Wall Ball

12 DB Box Step Overs



6:00 - 10:00

Rest



10:00 - 16:00

Run 400m, then

AMRAP:

12 Push Ups

12 DB Box Step Overs



16:00 - 20:00

Rest



20:00 - 26:00

Run 400m, then

AMRAP:

12 Sit Ups

12 DB Box Step Overs



Choose a challenge DB weight but remember the objective! Get work done.