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GW Performance – CrossFit

Warm-up

Squat Prep 1 (No Measure)

As a group with coach – 30 sec each:

Deep lunge + thoracic rotation (ES)

Roll to straddle

Rocking pigeon

Rocking frog

2 Rounds

4m Mini Band Crab Walk (EW)

5 Wall Squat

5 Pause Goblet Squat

Strength

ALL: Front Squat (5 x 3 / Across / 22X1)

Compare to 03/10

Aim to increase weight from last time

Metcon

ALL: Karabel (Time)

Isabel + Karen

10 Rounds For Time

3 Power Snatch (62.5kg / 42.5kg)

15 Wall Balls

Scaling –

Both = Weight

Time Cap – 17:00