Blog Search

091116

By: 0

GW Performance – CrossFit

Warm-up

Oly Warm Up 2 (No Measure)

1 Round – 30 sec each

Inchworm

Broomstick OH Samson (ES)

Lats On Bench

Front Line Neural Floss (ES)

1 Round

Seated Mini Band Abduction x 15 ES

Pause Bulgarian x 5 ES

Pause Ring Row x 5

Snatch Press (light) x 10

2 Rounds

Squat x 5

Squat Jump x 3

DB Push Press x 5

DB Hold OH x 10 sec

Metcon

ALL: Metcon (3 Rounds for reps)

AEROBIC EFFORT

0:00 – 8:00

AMRAP

200m Run

15 Wall Balls

8:00 – 10:00

Rest

10:00 – 18:00

AMRAP

10 Lateral Burpee

10 Thrusters (42.5kg / 30kg)

10 Toes To Bar

18:00 – 20:00

Rest

20:00 – 28:00

AMRAP

20 Squats

10 Burpee Pull Ups

28:00 – 30:00

Rest

30:00 –

Run 1000m