CrossFit Barwon – CrossFit
Threshold Training
Metcon (Time)
Three rounds for time
30 Wall ball shots
15 Deadlifts at 85/55 kg
Goal – Sub 6 minutes, 10 Min Cap
Quality Work
Metcon (No Measure)
3 Giant sets
10 per side, Kossack Squat weighted
10 per side, side bend
10 Glute Ham raise OR 25 Hip extensions
10 Pike to straddle compressions
rest
Warm-up
Warm-up (No Measure)
4 rounds
20 Legs only deadbugs with kb on abs
15 kb swings ( buidling )
10 jump squats
30 wall sit
rest 30″
Deadlift patterning work
into 3 sets
5 wall balls
5 deadlifts