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GW Performance – CrossFit

Warm-up

Overhead 10 (No Measure)

Pre Class

BB Smash – Lats/Triceps/Biceps

Trigger – Should Ext. Rotators and Pecs

Banded Mobility – Lats and Front Rack

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1 Round – Mobility

3 Point Thoracic Stretch x 30sec E.S

Wall Angles x 30sec

Broomstick Circles x 5 E.W

2 Rounds – Activation

Roller Y Press x 5

Crossover Front Rack Ext. Rot. + Press x 5 E.S

Ring FLR x 20sec

Wall Climb x 10sec Hold

Tuck Jumps x 3

Strength

FIT: Push Press (5 x 5 / Across / Every 2:00)

PERF: Push Press (6 x 4 / Across / Every 2:00)

Metcon

FIT: Metcon (Time)

For time:

Run 1000m

60 Wall Balls

30 DB Push Press (20kg / 15kg)

PERF: Metcon (Time)

For time:

Run 1000m

60 Wall Balls

30 HSPU