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GW Performance – CrossFit

Warm-up

General Warm Up 7 (No Measure)

PRE CLASS

Trigger: Posterior Shoulder, Pec & Biceps

Mobilise: Thoracic & Hips

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1 Round / 30 sec each:

3-point Ankle Flexion

Wrist Flexion / Extension

Single Arm BB Lat Mob

1 Round:

10 Push Plus

10 Scap Pull Up

10 Band Pull Apart

5 V-T-W-A

10 Hip Thrust

5 DB Reverse Lunge + RDL E.S.

Gymnastics

Handstand Progressions 2 (12:00 Play)

Hollow – 3 x 20 sec

Arch – 3 x 20 sec

Inchworm to extended plank hold – 5 x 10 sec

Wall Climb – 3 x 20 sec hold

** Take one foot off wall & tap away with other foot, trying to find balance point

Ring V – Outs – 3 x 5 SLOW

Tuck or L-Sit on Paralettes – 3 x 20 sec*

*Scale to seated heel raises (move hands in/out to make harder/easier)

Metcon

FIT: Metcon (2 Rounds for weight)

Every 2:00 / Alternating x 10 (5 each)

i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 12 DB Seated Press

PERF: Metcon (AMRAP – Reps)

Every 2:00 / Alternating x 10 (5 each)

i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 45 sec Strict HSPU