CrossFit Barwon – CrossFit
Weightlifting
Snatch (EMOM x 10, 1 x 5 pos snatch)
Conditioning
Metcon (Time)
For time
100 Double unders
50 Pullups
100 Double unders
Warm-up
Oly warm up (No Measure)
2 mins cardio – skipping/ rowing/ jogging/ assault
10 Wrist circles – hands together
10 Arm circles with scapula
10 Arm over and back
10 Arm rotations
10 Tricep stretch with side-bend
10 Torso rotations
10 Over and under
10 Hip circles
10 iron cross on floor
10 Scorpion
10 Walking lunge with twist
10 Spider-man lunge
10 Walking RDL with leg swing
10 Kossack squat
30″ Ankle stretch per side