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

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