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

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