CrossFit Barwon – CrossFit

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Front squats

12 Burpee to target

10 Push press

10 Bar facing burpees

8 Thrusters

8 Burpee Pullup

@40/30 + 10/7.5 per round

B: Metcon (AMRAP – Reps)

EMOM x 10

Odd: 12 Paused Banded seated row

Even: 12 Static Dips

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

20 hip swivel

20 russian kb swings

20 band pull aparts

Thruster / Burpee prep

-Closed grip front rack

-Palms to ground

-To raise squat – heal raise squat – front squat

-Kick outs

-Timing of the press

-Use your back to “pull” yourself up

-Thruster

-Burpee

2 rounds

4-3-2

Wod reps

%d bloggers like this: