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

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