CrossFit Barwon – CrossFit Bootcamp

VO2 Training

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power clean

200 m Run

Aim for 70/45 kg ish, work to the limit of unbroken

Finisher

Metcon (Distance)

Seated box Jump

5 x 3

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
As a team

Shuttle run x 4

Clean DL work

run

Clean pull

run

muslc clean

run

power clean

run

power clean heavier

run

heavier again

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