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GW Performance – CrossFit

Warm-up

FYF OG (No Measure)

PRE CLASS

Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

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1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Metcon

FIT: Metcon (12 Rounds for time)

Alternating Every 3:00 x 12 (36:00) – Each For TIme

i) Run 400m

ii) 2 Rounds of “Scaled Cindy”

iii) 20 Wall Balls + 80 Single Unders

Cindy:

5 Jumping Pull Ups

10 Push Ups On Box

15 Squats

PERF: Metcon (12 Rounds for time)

Alternating Every 3:00 x 12 (36:00) – Each For TIme

i) Run 400m

ii) 2 Rounds of “Cindy”

iii) 20 Wall Balls + 40 Double Unders

Cindy:

5 Pull Ups

10 Push Ups

15 Squats