CrossFit Barwon – CrossFit


1]: Power Clean (EMOM x 10, 2 Low hang power clean)

Can build, wave, across… free for all

2]: Front Squat (7 sets of 4 with 90″ rest[STRICT] across, AFAP)


Metcon (No Measure)

Shoulder Mobility:

Roll lats, 30″/Side

15 Reach up and over/side

5 supine grip bar hang lowers

3 sets

Hip mobility:

5 EW Weighted side to side squats

1′ Frog

5 rounds


EDWU+: Warm-up (No Measure)

40 rear kb GM

30 single arm kb hang clean

20 single arm kb front squat

10 single arm kb press to OHS with strong lock

clean posture and balance!!![can never be good enough]

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