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081016 – OBW

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GW Performance – CrossFit

Warm-up

Metcon (No Measure)

PRE CLASS

Trigger – post chain & glutes

Roll – Thoracic & Lats

Mobilise – Hip Hinge (band down dog variations) & Shoulder Internal Rotation (bully stretch)

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1 Round / 30 sec each

Prisoner Good Morning

Dislocates

Perfect Stretch (ES)

1-2 Rounds

10-20 Reps KB Swing progressions

10-20 Reps Push Up -> Burpee progressions

10-20 Reps Push Press progressions

10-20 Reps Box Jump

progressions

60-120sec Row

Metcon

Metcon (AMRAP – Reps)

3 Rounds

Complete 1 minute AMRAP of each station:

Push Press (42.5kg / 30kg)

KB Swing (24kg / 16kg)

Burpees

Row (Cals)

Box Jumps

Rest