CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
For time in pairs
100 Pistol squats
1000/1250/2500m run/row/bike
100 Power clean and jerk 50/35 kg
1000/1250/2500m run/row/bike
100 Overhead rear lunge 50/35 kg
Weaknesses
Warm-up (No Measure)
Hip flexion:
Roll bottom feet 30″ side
then 30 straight leg raise 3 ways
Hip extension:
roll quads 30″ side
15 hs curl
10 split squats
Warm-up
Warm-up (No Measure)
Oly warmup
movement skills
– pistol on box
– bb cycling
– oh shapes