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