CrossFit Barwon – CrossFit

Strength

Back Rack Lunge (10 RM)

Build up to your heaviest set of 10 for the day

Front Rack Lunge (10 RM)

Build up to your heaviest set of 10 for the day

Overhead Lunge (10 RM)

Build up to your heaviest set of 10 for the day

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Then

3 Rounds together @ Bar weight

Back Rack lunge 2 per side

Front Rack lunge 2 per side

Overhead Lunge 2 per side

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