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GW Performance – CrossFit

Warm-up

General Warm Up 5 (No Measure)

PRE CLASS

Roll: everything

Trigger: feet, calf and upper traps

Mobility: glutes & adductors on wall

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1 Round

Walking Knee Hug x 10m

Walking Samson x 10m

Inchworm x 10m

Spiderman x 10m

Table Top Bear Crawl x 10m

2 Rounds

2 x 10m Shuttle Run

5 Scap Pull Ups

5 Wall Squats

2 Rounds

2 x 10m Shuttle Run

5 Pull Ups / Banded Pull Ups

10 Lunge Jumps

Strength

FIT: Front Squat (4 x 8 / 20X0 / Across)

PERF: Front Squat (5 x 3 / 80% / Across)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

With a partner

15:00 AMRAP

10 Front Rack Lunges (60kg / 40kg)

200m Row

Partner 1 must complete full round before Partner 2 starts.

Scale weight appropriately