CrossFit Barwon – CrossFit

Conditioning

Metcon (3 Rounds for reps)

3 6 Minute AMRAPS each starting with a 400m run, 500m row or 1000m bike.

3 Bar muscle ups

6 Push Jerks 65/45 kg

6 C2B pullups

6 Push press 50/35 kg

6 Strict Pullups

6 Strict press 35/25 kg

Weaknesses

Warm-up (No Measure)

Flexibility:

Roll lats for 3 min total

Words best front rack for 3 min

10 flex press and/or 10 front sots press

Strength:

AFAP – 100 20/15kg hip extension rows

Warm-up

EDWU: Warm-up (No Measure)

40 banded pass overs

40 band pull aparts

40 banded press

do as required

then technique on the bar lifts

then do one round of each amrap

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