CrossFit Barwon – CrossFit


A: Push Jerk (EMOM x 10, 2 reps OTM, 2″ pause in the catch)

B: Bench Press (4 x 8 across)


Metcon (No Measure)

Shoulder flexion: 3 rounds

10 Seated flex press

30″ t stretch /side

Shoulder extension: 3 rounds

10 Hands behind head pulls with partner

1″ sink stretch


Warm-up (No Measure)

8 rounds mixing up jump directions

10 m straight jumps

10 m backwards bear crawl

jerk tech and shapes

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