CrossFit Barwon – CrossFit
Strength
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Warm-up
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
Clean drillz
– Clean DL
– Clean pull
– Muscle clean
– Power clean
– Clean