CrossFit Barwon – CrossFit Bootcamp

Conditioning

Metcon (Time)

4 ROUNDS FOR TIME

DOUBLE UNDERS, 50 REPS

DUMBBELL THRUSTER, 15 REPS

REST 90″

Accessory Work

Barbell Row (5 SET OR 5 AS HEAVY AS POSSIBLE)

Warm-up

Warm-up (No Measure)

3 sets

20 single skips

20 bird dogs

10 pushup reach

10 deep lunge – > down dog

skipping practice work

then 3 sets

10 double unders

3 thrusters

5 deliberate breaths

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