CrossFit Barwon – CrossFit
Hero
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Weaknesses
Warm-up (No Measure)
Pressing stamina:
5 sets 8 reps dumbell press 3200 tempo
Hip stamina:
5 sets of 12 reps barbell good morning 3200 tempo
Warm-up
Warm-up (No Measure)
EDWU
2 round
20 Worlds best stretch
20 Banded good morning
10 cat cows
10 scap shruggs
Work from the middle out in each movement
3 sets of 4 reps of each of the movements