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

%d bloggers like this: