CrossFit Barwon – CrossFit

Endurance

Metcon (AMRAP – Reps)

EMOM x 20

1) 14/9 Cal row or 10/7 Cal bike

2) 7 Dual Kb Snatch 16/12 kg

3) 10 HSPU

4) 15 Med ball cleans 20/14#

Warm-up

Shoulders (No Measure)

### EDWU 5.1 ###

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
Look at the Skill, HSPU

– plate z Press

– anatomical pushup

– initial weight change

– Hold tension!!!

– Use ROM shortages to progress

%d bloggers like this: