CrossFit Barwon – CrossFit

Strength

Do all three without reracking the bar, 5 working sets

Shoulder Press (1 rep)

Push Press (3 reps)

Push Jerk (5 reps)

Accessory Work

Metcon (No Measure)

EMOM x 10

odd: LHS banded single arm row in side plank x 15

even: RHS banded single arm row in side plank x 15

Warm-up

EDWU: Warm-up (No Measure)

3 sets,

10 prone dislocates

10 box jumps

5 cat cows

5 z press with bar

Technique of the three lifts

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