CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Reps)

5 sets, 2 min on 1 minute off

10 weighted pistol squats 16/12 kg

10 burpee box jump overs 24/20″

max rep kb swings 16/12 kg

Weaknesses

Metcon (No Measure)

Pistol Shape:

5 sets of 5, feet together tempo(3210) Goblet Squats

Jumping Prac:

5 sets of 5 seated box jumps

Warm-up

EDWU: Warm-up (No Measure)

3 sets

20 walking lunge,

20 kb ATW

20 rear GM with kb

Then, Prac pistol shapes with kb

– Close stance squat

– Own the bottom shape

– try with no counter weight

then 3 sets of 4 of each prac round

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