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GW Performance – CrossFit

Warm-up

Gymnastics Prep 2 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Traps, Pecs, Post Shoulder

Mobility – Banded Lats and Lying Pec Stretch

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1 Round:

Broomstick Dislocates x 10

BB BTN Front Rack Stretch x 20 sec

KB Windmill x 5 ES

Crossover Reverse Fly x 10

Band Y Press x 10

4 x 30 sec / 30 sec:

DB Push Press

V-Ups

Gymnastics

FIT: Handstand Push-up Progressions

1. 30sec (raised feet) Plank Hold

2. 5-10x Single Leg Kick-ups

3. 6-8x Seated Dumbbell press

4. Rest 2-3min

PERF: Handstand Push-ups (EMOM: 10 x 30-60% Max Strict Reps)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Push Press (50kg / 35kg)

15 Toes To Bar

20 Wall Ball