CrossFit Barwon – CrossFit

Strength

Clean (Heavy Single, Clean + Paused FS + FS)

+ 3 sets at 80% of above

Conditioning

Metcon (AMRAP – Reps)

Alternating Tabata, 8 Minutes

Dumbbell Push press

Pull ups

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
Complex technique

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