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GW Performance – CrossFit

Warm-up

Deadlift 3 (No Measure)

Pre Class

Roll – ITB, Calves and Hamstrings

Trigger – Glutes and Lower Back (Feet Raised)

Mobility – Banded Pigeon and Downward Dog

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1 Round

Couch Hamstring x 30sec E.S

Leg Swings x 10 E.S

Roll to Straddle x 10

2 Rounds

Mini-band Complex

Mini-band Monster Walk x 4m E.W

Mini-band Hip Thrusts x 10

Mini-band Good Mornings x 10

Then

3 Way Band Pull Apart x 4 E.W

Crossover Pulldown x 10

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

0:00 – 12:00

Each athlete performs as a relay:

6 C2B Pull Ups

6 Squat Clean (70kg / 50kg)

12:00 – 14:00

Rest

Scaling:

Barbell: weight

C2B: Jumping C2B

B. : Metcon (Time)

14:00 –

Fran Relay

21, 15, 9

Thrusters (42.5kg / 30kg)

Pull Ups

Scaling:

Barbell: weight

Pull up: Ring Rows