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.

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