Blog Search

131016

By: 0

GW Performance – CrossFit

Warm-up

Pull & Push (No Measure)

Pre Class

Roll – Lats & Thoracic

Trigger / smash – Biceps & Triceps

1 Round – 30 sec each

Banded Lat Stretch + Reverse Lunge (E.S.)

Front Line Neural Floss Each Side

1 Round

Med Ball Rotation Toss x 10 E.S.

Med Ball Split Stance Horizontal Throw x 5 E.S.

Push Plus x 10

SA Band Lat Pull Down x 10

Metcon

ALL: Metcon (2 Rounds for reps)

Every 3:00 x 12 (36:00)

i) 200m Run + 10 Burpees

ii) 2:00 Max Double Unders

iii) 10 / 7 Bar Muscle Ups

iv) 2:00 Max Cals Assault Bike or Row

Scaling:

BMU – 2 x Ring Row + Push Up

Scoring:

Total Double Unders

Total Calories on AB/Row