CrossFit Barwon – CrossFit
Pump
Metcon (Weight)
EMOM x 10
1) 60″ Weighted wall sit
2) AMRAP Flys – try to go fairly heavy
Threshold Training
Metcon (Time)
For time – FULL SEND
30 meter double kb front rack lunge
30 burpee box jump overs
30 meter double kb front rack lunge
Warm-up
Warm-up (No Measure)
8 minutes of
5 cat cows
10 m bear crawl
10 worlds best stretch
10 glute bridge
positional work on the walking lunge
– how to clean two heavy kbs
– fight for your posture
10 m sets to build – push the limit – you should not be able to do 30 in a row.