CrossFit Barwon – CrossFit

Brief

Equipment requirements:

Floor to lunge from

Something to press over head

Live stream wod at 5:30 pm link below:

https://youtu.be/PCsLqi8iFaw

Also Stretching session at 8:00am

https://youtu.be/5noyg3dHuY4

Conditioning

Metcon (AMRAP – Rounds)

Death by,

– Emom starting at 6 and + 2 untill failure

Lunge thruster with weight,

Weight ideas:

Child

Dog

Backpack

Rock

Barbell or dumbbell or kettlebell if you have them

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

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