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

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