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