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