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Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Squat Prep 1 (No Measure)


As a group with coach - 30 sec each:



Deep lunge + thoracic rotation (ES)

Roll to straddle

Rocking pigeon

Rocking frog
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

16.3 Warm Up (No Measure)


PRE CLASS



Trigger:

- POSTERIOR SHOULDER + ROTATION!!

- BB Bicep Smash

- Hips & glutes



Mobility:
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Metcon (No Measure)


PRE CLASS



Trigger - post chain & glutes

Roll - Thoracic & Lats
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Overhead 9 (No Measure)


Pre Class



Roll - Lats and Thoracic

Trigger - Post Shoulder and QL

Mobility - Banded Front Rack and Lying Pec
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

General Warm Up 6 (No Measure)


PRE CLASS



Roll - Quads & Adductors w/ BB

Trigger - Around scaps & glutes


Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Gymnastics Warm Up (Jaime) #2 (No Measure)


Pre Class:

Banded Lats

Banded Pecs



First Rib Release (septre)

Triceps barbell smash (1min each side)
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

General Warm Up 7 (No Measure)


PRE CLASS



Trigger: Posterior Shoulder, Pec & Biceps

Mobilise: Thoracic & Hips



___________________________
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Squat Prep 2 (No Measure)


PRE CLASS

1 Round, 60 - 120 sec each:



Trigger Shoulder Ext Rotation (ES)

Banded Front Rack + Ext Rotation (ES)
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Snatch Warm Up (No Measure)


1 Round / 30-60 sec each:



Bar on knees - ankle mob

BTN front rack - elbow stretch

Snatch grip tempo RDL - hamstring stretch
Michael
4 years 7 months ago

GW Performance - CrossFit


Warm-up

Pull & Push (No Measure)


Pre Class



Roll - Lats & Thoracic

Trigger / smash - Biceps & Triceps



1 Round - 30 sec each


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