CrossFit Barwon – CrossFit
Endurance
Pull-ups (4-7 sets, 5+ reps wide grip SS 15+ 45′ banded row)
Speed
Metcon (2 Rounds for reps)
2 x 3 Minute AMRAP, Rest 2 min
400 m Run
Max rep Power clean
Warm-up
Warm-up (No Measure)
7 Minutes of:
30 shoulder circles, [15 each way]
30 single arm pull down [15 each side]
15 tuck hollow shoulder opener
post Endurance
Power clean cycling technique
3 sets to get the lunges going,
100 m run
5 power cleans
adjust weight if required