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.