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GW Performance – CrossFit

Warm-up

General Warm Up 4 (No Measure)

PRE CLASS

Roll: adductors with BB, calf/achilles

Trigger: pecs, glutes and TFL

Mobility: banded ankle flex, banded pigeon, standing banded tricep

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1 Round / 30 sec each:

Cossaks

Dislocates

Deep Squat Hold

Roll to straddle

1 Round / 10 reps each:

GHD Hip Extensions

Goblet Squats

Box Jumps

Band Pull Aparts

Ring Rows

Cals on Assault Bike

Mountain Climbers (ES)

Gymnastics

FIT: 12:00 Pull Up Progressions A. (No Measure)

Complete for QUALITY

10 x T – W

10 x Crossover Pull Down

3 – 5 Eccentric Pull Ups

2 – 4 x 10 Banded Pull Ups

PERF: Strict Chest to Bar Pull Ups (EMOM: 10 x 30-60% of Max Reps)

Record total reps

Metcon

ALL: Metcon (Distance)

0:00 – 5:00

27 Push Ups

21 KB Swing (24 / 16kg)

AMRAP Row (metres)

5:00 – 10:00

Run 400m + rest remainder

10:00 – 15:00

21 Push Ups

15 KB Swing (24 / 16kg)

AMRAP Row (metres)

15:00 – 20:00

100 Double Unders + rest remainder

Scaling –

Push Ups : incline

KBS : weight

DU : 2 x singles