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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)

2 Rounds:

– 45sec Downward Dog (stretch calves/push back and forward throughout)

– 45sec Upward Dog (lower to elbows if too much force is going through lower back)

10x Roll to straddle

20sec Ankle extensor stretch

2 Rounds:

– 5 to 12x strict TTB/knee raises

– 10x back extensions (ground)

– 10x burpees with a push-up

– 10x squat broad jumps (w. counter movement)

Assistance and Accessory

Metcon (No Measure)

2 Rounds For Quality

10 Med Ball Rotation Toss E.S.

15 V-Ups

15-30sec Superman Hold on GHD

Metcon

ALL: Metcon (6 Rounds for time)

With a continuous running clock, perform each of the following for time:

0:00 – 800m Run

5:00 – 50 Thrusters (45kg / 30kg)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Balls (20/14 lbs)

20:00 – 200 Double Unders or AMRAP attempts

25:00 – 800 Meter Run

Scale weight appropriately.