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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

Strength

ALL: Snatch Grip Deadlift (5 x 5 @ 20X0 (T&G) / Across)

Metcon

ALL: Metcon (Weight)

Alternating EMOM x 12

i) 10 Thrusters (42.5kg / 30kg)

ii) 10 Toes To Bar

Scaling:

Weight

Toes to KB (Lying Raises)