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GW Performance – CrossFit

Warm-up

Handstand warm-up (No Measure)

PRE CLASS

Trigger / Release:

BB Bicep Smash

Post-shoulder cap trigger (external & internal rotation)

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1 Round / 45sec each:

– Banded extended front rack

– Banded pec stretch

– Banded Lat stretch

2 Rounds:

– 20sec wrist flexion + 20sec wrist extension

– 30sec Plank hold (on hands)

– 10x Pull throughs (on bars)

– 30sec Support hold on rings

2 Rounds:

– 4x Lengths bear crawl

– 10x Burpees

– 20x Mountain climbers

Strength

ALL: Push Press (5 x 8 / Across)

Metcon

ALL: Metcon (Time)

4 Rounds for Time

60 Double Unders

30 H/R Push Ups

15 Deadlift (100kg / 70kg)

Scaling

DU – 2 x singles

PU – Band or box

DL – weight