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

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