CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
10-1
Box jump
Ring pushup
Double kb clean
aim for a tall box jump,
one you can’t do rebounding,
and unbroken on the rest
Warm-up
Warm-up (No Measure)
EDWU
10 minute amrp
10m in each direction bear crawl
– forwards
– backwards
– each side
20 kneeling hip extensions
Ring pushup skills,
shoulder rotation shapes and body lines
KB clean skills,
solid front racks and kb path
then 5-4-3
in ascending difficulty workout movements