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