Blog Search

280916

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

Strength

ALL: Metcon (2 Rounds for weight)

4 big sets

5 Floor Press @ 21X1

– Rest 60 seconds –

5 SA DB or KB Row ES @ 21X1

– Rest 120 seconds –

Metcon

FIT: Metcon (Time)

For Time:

10 – 1 Ladder

Box Dips

Ring Rows

PERF: Metcon (Time)

For Time:

Ladder

10-1 Ladder

Ring Dips

Pendlay Row (60kg / 40kg)