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