CrossFit Barwon – CrossFit

Conditioning

JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here

Weaknesses

Metcon (No Measure)

Squat shape:

1 Min hip flexor stretch per side

15, KB Box Squats bare feet

Warm-up

EDWU: Warm-up (No Measure)

10 Paused Cat cows MUST USE BREATH

10 Supine PVC flexion MUST USE BREATH

then 2 rounds – [round 2 with bar?]

20 face pulls

10 KB Box squats with t spine regain

10 Box Sotts press

10 sotts press to OHS of box

3 rounds for 3 ohs

1 rope pullup

3 bench press/ floor press/ pushup

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