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

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