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