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GW Performance – CrossFit

Warm-up

FYF OG (No Measure)

PRE CLASS

Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

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1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Strength

ALL: Floor Press (Build to 5RM @ 21X1)

If you haven’t completed the previous two floor press workouts please do 5 x 5 / Across

Metcon

PERF: Metcon (4 Rounds for reps)

4 Sets

2:00 on / 2:00 off

25/15 Cal Row

AMRAP Ring Dips

FIT: Metcon (4 Rounds for reps)

4 Sets

2:00 on / 2:00 off

15 Box Dips

AMRAP Row (cals)