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