CrossFit Barwon – CrossFit
Endurance
A: Metcon (AMRAP – Reps)
24 Minute AMRAP
All three movements is one rep
10 Overhead lunge
10 Front rack lunge
10 Farmers carry lunge
Do all this on one arm, then switch arm
After both arms done, add 2 reps per/movement/round and carry on
@ 24/16 kg
rest 1 minute
B: Plank (5 Minute AMARP)
Max Plank
Warm-up
Brief: Warm-up (No Measure)
EDWU
Into,
2 rounds
20 dead bugs per side
20 bird dogs per side
20 lateral press per side
review overhead and front rack positions then have a play with weight to figure out where you want to be.