CrossFit Barwon – CrossFit

Conditioning

2009 CrossFit Games EI5 (Time)

3 rounds for time of:

30 Wall-ball Shots 20/14 lb.

30 Squat Snatches 75/45 lb. [ or low hang snatch ]

Weaknesses

Metcon (No Measure)

Swoll:

100 BPA

100 back burners

Flexy:

5 min in bottom squat

Warm-up

Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

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