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