CrossFit Barwon – Elite Weightlifting

Weightlifting

Metcon (AMRAP – Reps)

10 Minute amrap with a friend

1 Deadlift

1 Front Squat

1 Toss

With a sandbag

Metcon (No Measure)

5 x 2 minute amraps 2′ rest

Weighted box step ups

Double dumbbell deadlifts

Nordic curls

Sand bag Carry

DB lunge

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

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