CrossFit Barwon – CrossFit

Conditioning

Metcon (3 Rounds for reps)

3 x 9 Minute AMRAP [rest 90″] all with one 24/16 kg Kettlebell

1st

10 KB snatch

10 Overhead lunges

10 reps mono-structural †

2nd

10 KB clean

10 Front rack walking lunge

10 reps mono-structural †

3rd

10 Kb swings

10 Farmers carry walking lunge

10 reps mono-structural †

†Replace mono-structural with one of the following,

10 x meter run

15 x meter row

30 x meter bike

1.2 x meter sled push at 85/65 kg

try to alternate as much as equipment allows.

Weaknesses

Warm-up (No Measure)

Do a bit of SMR to the glutes and QL area

hang out in pigeon pose for 2 min per side

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

30″ KB ATW

30″ KB Fig 8

30″ KB HSDP

30″ KB press

Spend 3 minutes getting your hip extension virtirous.

Then spend 3 minutes getting you lunge patern down.

Finish off with a half round of every amrap at a scaled weight

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