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GW Performance – CrossFit

Warm-up

Squat Prep 2 (No Measure)

PRE CLASS

1 Round, 60 – 120 sec each:

Trigger Shoulder Ext Rotation (ES)

Banded Front Rack + Ext Rotation (ES)

Lateral Banded Deep Lunge + Ext Rotation (ES)

2 Rounds:

Assisted Pistol + Glute Stretch x 5 ES

Walking Samson x 5 ES

Sumo Squat Hold x 20 sec

Caveman Sit x 20 sec

2 Rounds:

Mini-band crab walk x 4m EW

Mini-band OHS x 10 (broomstick)

Crossover 90/90 x 10

Strength

ALL: Back Squat (4 x 5 @ 31X1 / Across)

ALL: Back Squat (1 x 10 @ 20X1 / Across)

Weightlifting

ALL: Power Snatch (Every 30 sec: 20 x 1)

Aim to have a heavier weight than Isabel