CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
In teams of 3
17 Minute amrap
10 Deadlifts 100/70 kg synchro
10 Burpee + 2 bar hops synchro
100m run each, not snychro
Weaknesses
Are you a perfect breather…. doubt it.
Box breathing
Warm-up
Warm-up (No Measure)
5 Minute amrap of lunges
Then PVC hinge drills,
– wall tap
– pvc hinge
– supine straight arm pull down
– pvc deadlift
then emom x 5
1 deadlift for 30 seconds, 15 down, 15 up, no weight
then 5 minutes to team up and do 4 x 5 dl building to weight used