CrossFit Barwon – Elite Weightlifting
Weightlifting
Box Jumps (2 rm)
Box Jumps (4 x 5 reps seated)
Accessory Work
Metcon (No Measure)
For body building quality
5 giant sets
30 hip extension
30 ahap weighted set ups (15-15)
30 banned kb swings
1′ Chinese plank – also heavy
Warm-up
Warm-up (No Measure)
5 sets
10 baby cow raises
10 quad pulls
5 -2 squat 2 pike
10 heal pulls