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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

ALL: Metcon (Calories)

Alternate every 3:00 x 2 Rounds

i) 2:00 AMRAP Assault Bike

ii) 20 Burpee Pull Up

iii) 20 Walking Lunges + 20m Bear Crawl

iv) 2:00 AMRAP Row

v) 20 KB Swing + 20 Double Unders

Record total calories (bike + row)