CrossFit Barwon – CrossFit
Competition
Metcon (4 Rounds for reps)
4 rounds
3 minute amrap
400m run
max rep thrusters starting at 45/30kg
4 minutes rest
if you loose/win drop/add weights
Weaknesses
Metcon (No Measure)
Legs: 3 sets
Single leg box step ups, 8/side
Banded bird dogs 15/side
Arms: 3 sets
Half kneeling bottoms up press 8/side
Weight in hands dead bugs 15/side
Warm-up
Sprinters (No Measure)
400m run
8/side lying leg raise with bent knee
8/side lying leg raise with straight knee
4/direction Lying seated hip twists
8 legs over head into pancake
8/side bird dogs
8/side fire hydrant
4/side scorpion
8/side arm swings
form running drills
– high knees
– butt kicks
– back pedal
– karaoke
– 4x flying starts
Super set running drills with 10 squats
Warm-up (No Measure)
3 Rounds
Driveway sprint
4 Thrusters building to game weight