CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
10-9-8-7-6-5-4-3
Burpee Pullups
Thrusters 20/15kg, + 10/7.5kg per round
Warm-up
Squat warmup (No Measure)
3 rounds [
10 dead bugs
10 hip swivel extensions
10 table rocks]
20 m monster walk
20 m backwards monster walk
10 m/side banded side step
10 banded squats therapy, 5 without band
then 3 rounds [
30″ wall sit
7 TNG Goblet squat Building ]
Warm-up (No Measure)
Squat clean thruster technique work
– spend 10 minutes working to the TOP weight of the day so then to work backwards to find start weight