CrossFit Barwon – CrossFit

Competition

Metcon (4 Rounds for time)

Its a race – round robin [loser does 25 burpees] 4 rounds

7 thruster [60/42.5 kg rnd1 / 42.5/30 kg rnd2]

14 front rack rear lunge

28 double unders

2 rounds

3 minute cap

rest 4 minutes
a draw is both do burpees

Weaknesses

Metcon (No Measure)

Thoracic: 3 rounds

10 cat cows

10 bottom squat weight extension

Shoulder flexion: 3 rounds

10 Flex press

10 Press grip OHS

Warm-up

Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

Warm-up (No Measure)

Thruster patterning

3 Rounds

3 Thrusters building to game weight

4 Rear lunges

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