CrossFit Barwon – CrossFit
Endurance
Metcon (5 Rounds for time)
Complete 5 sets of the following, if you don’t make the set in under the time it doesn’t count.
In under 2 minutes complete
15 thrusters 42.5/30kg
15 pullups
200m run
rest 2 minutes
Scale weights, then gymnastics, then reps
If you finish and others are still going, leave your equipment and support them, this WOD could get into your head and technically could never end, so a strong support network will be of great value!
Warm-up
Squat warmup (No Measure)
EDWU
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
add 10 banded band pull aparts and 5 banded pass overs between movements