CrossFit Barwon – CrossFit
Strength
A: Romanian Deadlift (EMOM x 10, 4 snatch grip RDL)
Deadlift starting at the hips and going down but not touching the ground
Must be in THORASIC EXTENSION
B1: Good Mornings (4 sets of 12)
B2: Pendlay Row (4 sets of 12)
Conditioning
Metcon (Time)
4 rounds each working in teams
20 Hip extensions
24 meter sled push at 1.5 x bodyweight
28 jumping lunges
Warm-up
Dead (No Measure)
3x
10 Kb Snatch/Side
10 Box Jumps
15 Banded Good Morning
15 Star jumps