CrossFit Barwon – CrossFit

Strength

1]: Split Jerk (Emom x 10 , 2 split jerk, no rack)

2]: Push Press (7 x 4 across )

Weaknesses

Metcon (No Measure)

Flexy:

Hanging flexion supine 1′

30″ lat roll/side

Midline:

100m double kb front rack carry

RAR, TYQ

Warm-up

EDWU4: Warm-up (No Measure)

50 walking lunges

40 Hollow jumps

30 Flex press

20 Banded press

10 Back rack jump to split

Split Jerk technique

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