CrossFit Barwon – CrossFit

Strength

Bench Press (EMOM x 8, 1 rep)

Conditioning

Metcon (Time)

For time

10-20-30-20-10

Straight bar dip

Russian KB swing 32/24kg
9 Minute cap

Weaknesses

Warm-up (No Measure)

Size:

12-15 incline flys – superset – 12-15 French press 15/10 kg

3-5 rounds rest 60″

Flexibility:

Bar roll pec + anterior shoulder 3 min/side

3 sets of 1′ in shoulder extension [floor/sink/rings]

Warm-up

Shoulders (No Measure)

EDWU

3 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Windmill per side

5 Half kneeling Ketlebell bottoms up press per side

5 Kettlebell snatch per side
Between rounds do 5/side arm lockdown deadifts with a partner.

%d bloggers like this: