280916

Michael
Tuesday, September 27, 2016 - 04:00

GW Performance - CrossFit


Warm-up

Pull & Push (No Measure)


Pre Class



Roll - Lats & Thoracic

Trigger / smash - Biceps & Triceps



1 Round - 30 sec each



Banded Lat Stretch + Reverse Lunge (E.S.)

Front Line Neural Floss Each Side



1 Round



Med Ball Rotation Toss x 10 E.S.

Med Ball Split Stance Horizontal Throw x 5 E.S.

Push Plus x 10

SA Band Lat Pull Down x 10

Strength

ALL: Metcon (2 Rounds for weight)


4 big sets



5 Floor Press @ 21X1

- Rest 60 seconds -

5 SA DB or KB Row ES @ 21X1

- Rest 120 seconds -

Metcon

FIT: Metcon (Time)


For Time:



10 - 1 Ladder



Box Dips

Ring Rows

PERF: Metcon (Time)


For Time:



Ladder



10-1 Ladder



Ring Dips

Pendlay Row (60kg / 40kg)