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