CrossFit Barwon – CrossFit

Endurance

A: Metcon (Time)

3 sets, 2:30 rest

35 Wall ball shots Unbroken

15 V-ups

Conditioning

B: Metcon (AMRAP – Reps)

EMOM x 12

1) Row 22/17 Cal

2) Med ball clean x 20

3) Med ball lunge x 30 [ carry anyway you like ]

4) Rest

Warm-up

Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

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