CrossFit Barwon – CrossFit
Endurance
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
OR
Naughty Nancy (Time)
4 Rounds for time:
600 mt run
25 OHS 140#/95#
63 / 43 kg
Warm-up
Warm-up (No Measure)
EDWU 6.1
Stretching:
Ankle stretch – weighted 30″ per side x 2
Calf stretch – weighted 30″ per side x 2
Prone PVC Passovers x 30 – no compensation
Then
3 Rounds
200Mt Jog
20 mt Single arm DB carry R
10 1/2 Kneeling DB press
20 mt Single arm DB Carry L
10 OH Squat therapy squats
Focus on initiating hips first in hinge
Sit on a chair!
Scale: Front squats
Warm-up (No Measure)
EMOM x 4
1) 5 x 10 mt shuttle runs
2) 2 OHS – Building weight
Finisher
Metcon (No Measure)
Time permitting
Spend some time hanging from the bar
Tabata style 20/10 for 8 rounds