CrossFit Barwon – CrossFit
Strength
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Squat snatches
@ 61/43 kg
Warm-up
Medball Madness
Then for fun
Tug of War, best of 3
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
Metcon (No Measure)
EMOM x 6 – building
1) 1 Hang Power Snatch + 1 Snatch balance
2) 1 Snatch