CrossFit Barwon – CrossFit
Strength
A: Push Jerk (EMOM x 10, 2 reps OTM, 2″ pause in the catch)
B: Bench Press (4 x 8 across)
Weaknesses
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
Warm-up (No Measure)
8 rounds mixing up jump directions
10 m straight jumps
10 m backwards bear crawl
jerk tech and shapes