CrossFit Barwon – CrossFit

VO2 Training

Metcon (Time)

50 Pushups

25 Bag/Ball over shoulder

40 Hand stand pushups

20 Bag/Ball over shoulder

30 Thrusters 52.5/35 kg

15 Bag/Ball over shoulder

20 meters Handstand walking

10 Bag/Ball over shoulder

Warm-up

Warm-up (No Measure)

10 Minute of work

5 jefferson culrs

15 skull srushers

25 banded pull aparts

50 skips

skill/ scaling work on the pressing movements

– pushups checklist

— midline

— shoulder action

– handstand pushups

— midline

— shoulder action

— kip action

– Thruster

— Upside down hspu

– Hs walking

— practice all the time

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