CrossFit Barwon – CrossFit
Endurance
Metcon (Weight)
5 sets every 5 minutes:
10 Hang Power Clean
10 Push Jerk
10 Hang Power Clean
10 bar facing burpees
No dropping the bar or the round doesn’t count
AHAP
Warm-up
Warm-up (No Measure)
EDWU 6.1
10 Arm circles with scapula
10 Arm over and back
10 Tricep stretch with side-bend
10 Over and under
10 iron cross on floor
10 Walking lunge with twist
10 Walking RDL with leg swing
Drills and Cycling the bar
EMOM x 4 – building
2 HPC – 2 PJ – 2 HPC
Finisher
Warm-up (No Measure)
Time permitting:
Trap stretch