CrossFit Barwon – CrossFit Bootcamp
Strength
Metcon (Time)
5 rounds for time
1 Press
3 Push press
5 Push jerk
7 Toes to bar
@90%of your press
Must be unbroken, if not, start the whole round over.
Shoulder Press (Data mining )
Body Building
Metcon (No Measure)
3 sets,
2 Min at each – no rest
Lu Raise
Banded tri pull down
Warm-up
Shoulders (No Measure)
EDWU
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
Barbell movement technique for the three lifts.