CrossFit Barwon – CrossFit Bootcamp
Threshold Training
Metcon (4 Rounds for reps)
2 Minute on, 2 Minute off, 4 rounds
10 Burpee box jump overs
20 Goblet squats 24/16 kg
Max Double unders
Rx+ start each round with 1-3 ring muscle ups
Grit
Metcon (Time)
5 Minute AMRAP, front rack ball or bag hold
Warm-up
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
Warm-up (No Measure)
Tension ramping
3 sets non stop
20″ front support
20″ wall sit
20″ off
3 sets
10 down ups
10 air squats
20″ rest
3 sets
5 down up over bar
5 goblet squats building, 40″ rest