CrossFit Barwon – CrossFit
Conditioning
AGOQ Workout 1 (Time)
For time
4 Thrusters 61/42.5 kg
1 Rope climb
8 Thrusters 61/42.5 kg
2 Rope climb
12 Thrusters 61/42.5 kg
3 Rope climb
Weaknesses
Warm-up (No Measure)
Rope climbs:
3 skin the cat
50 m single arm pistol grip carry
Thrusters:
8 Double Kb deep box front squat
8 seated box jumps
both are TYQ
Warm-up
Warm-up (No Measure)
TMF hip flexor for 3 rounds
then 3 rounds of
10 deck squat
10 paused tuck up
10 push up to down dogs
Prac’ RC tech
12-8-4
Thruster building
3-2-1
Single foot lock