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GW Performance – CrossFit

Warm-up

The Deadlift Warm Up (No Measure)

1 Round of 60 sec each:

Banded SL Down Dog (ES)

Hip Flexion On Wall

Glutes On Wall

1 Round:

SL RDL x 3 ES

Wall Squat x 5

Band Pull Through x 15

SL Hip Thrust x 10 ES

Band Good Morning x 15

Technique, skills & drills

Hollow, Arch & L-Sit Progressions (No Measure)

3 Rounds of 20 sec on / 20 sec off each:

Hollow

Arch

Support on Rings

L-sit or Tuck on Paralettes

KB SA Snatch

5:00 of Technique

Work 1 x 5 ES with moderate weight once stability and consistency is achieved

Metcon

ALL: Metcon (No Measure)

EMOM x 3 Rounds (12:00)

i) 30 sec DB Man Makers

ii) 30 sec Side Plank (L)

iii) 30 sec Side Plank (R)

iv) 5 KB SA Snatch E.S.