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