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GW Performance – CrossFit

Warm-up

General Warm Up 6 (No Measure)

PRE CLASS

Roll – Quads & Adductors w/ BB

Trigger – Around scaps & glutes

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1 Round / 30 sec each

Glutes on wall (ES)

Pec on floor

Down dog

Up Dog

2 Rounds

3 KB Windmill ES

5 KB Bottom Up Press ES

10 Band Pull Aparts

10 GHD Hip Extension

30 sec FLR

Weightlifting

GW Clean Progressions (No Measure)

Power – Pull (jump – shrug)

Hang – Power (transfer weight in feet)

Muscle Clean

Pull Unders

Hang Power Clean + Front Squat

Power Clean + Front Squat

Clean

ALL: Power Clean + Front Squat (EMOM: 10 x 2 + 2 / Across)

Metcon

ALL: Metcon (Time)

21, 15, 9

On-to Plate Burpees

+

30 Plate OH Walking Lunges (20kg / 15kg)

** Dropping / throwing plate to ground = 500 calories on Assault Bike **

Scale weight as needed.