CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

5 rounds for time

10 Front squats 50/35 kg

10 Toes to bar

10 Dumbbell Hang clean and jerk 22.5/15 kg

Accessory Work

Postural work traps (AMRAP – Reps)

4 rounds

5 / side Quadruped Backburners

3-15 Hinge rows

Pullup EMOM x 5 (AMRAP – Reps)

EMOM x 5

Kipping pullups

Or

Strict pullups [rx+]

Alternating each time

Warm-up

Warm-up (No Measure)

EDWU

Postural work with TTB tech between

– grounded ttb

– kip swing

– 1/2 rom

– k2e with kick

Then 3 rounds

5 Goblet squats [ go heavy here so it will make very little bar warmup ]

4 toes to bar or equilivent

3 db hang clean ans jerk per side

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