CrossFit Barwon – CrossFit
Competition
Australian CrossFit championship OQ3 (Time)
3 rounds for time:
30 front squats @50kgs/35kgs
30 kettlebell snatches @24kg/16kg
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
Then, EMOM x 6
1) 5 Spanish squats + 5 box jumps