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GW Performance – CrossFit

Warm-up

Gymnastics Prep 1 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Pecs, Traps, Post Delt

Banded Mobility – Lats/Obliques and Pecs

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2 Rounds – 10 Reps Each

Broomstick Dislocates

Band Pull Apart

Crossover Archer (5 ES)

2 Rounds – 10 Reps Each

BB BTN Snatch Press

Push Up

Gymnastics Core / Shaping

3 Rounds 20 sec on / 20 sec off :

Floor L-sit

Metcon

FIT: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 C2B Pull Ups

6 Deadlift (100kg / 70kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 Pull Ups

9 Deadlift (80kg / 55g)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Ring Rows

12 Deadlift (60kg / 40kg)

15 Lateral Burpees

PERF: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 Bar Muscle Ups

6 Power Clean (70kg / 50kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 C2B Pull Ups

9 Power Clean (60kg / 40kg)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Pull Ups

12 Power Clean (50kg / 35kg)

15 Lateral Burpees