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