CrossFit Barwon – Elite Weightlifting

Accessory Work

Metcon (No Measure)

Hips

3 sets

30 Dual Kb Swings

30 Double KB Sumo Deads

30 Banded Weighted Glute Bridges

Quads

3 sets

30 Partner spanish squats

1 driveway sled pull backwards with partner

30 VMO Squats

Back

30 Steps death march steps

30 RIng rows

30 Straddle Good mornings

Finisher

Kettle Bell Long Cycle (AMRAP – Reps)

10 Minute Amrap

Dual KB Hang Clean and Jerk

Comment Weight

Warm-up

Warm-up (No Measure)

1 Minute at each station

KB fig 8

KB cross chops

KB Single Leg alternating DL

2 rounds

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