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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

Assistance and Accessory

ALL: Metcon (No Measure)

EMOM x 12:00 (3 Rounds)

i) 2 Turkish Get Ups E.S.

ii) 20-30sec Hollow/Bent Hollow Hold

iii) 20-30 sec Arch Hold

iv) 10 Palof Press ES

Metcon

ALL: Metcon (Time)

For Time

21, 15, 9

Push Jerk (50kg / 35kg)

KB Swing (24kg / 16kg)