CrossFit Barwon – CrossFit

Endurance

Metcon (2 Rounds for time)

5 sets, starting every 5 minutes

3 minutes to complete

100m run

20 Kb swings 32 / 24 kg

20 pistol squats

100m run

* for every 3 seconds over the 3 minute mark complete a burpee in the rest

Record fastest and slowest rounds

Warm-up

Warm-up (No Measure)

EDWU

4 sets

5 inch worms

10 shuttle runs

20 walking lunges

then pistol and kb tech

– hinge

– single leg hinge

– hinge to swing (relax the shoulders!!!)

– skater squat

– kb swings

– Hawaiian squat or pistol squat

EMOM x 4

20 m run+ 4 swings + 4 pistols

%d bloggers like this: