CrossFit Barwon – Elite Weightlifting
Brief
It’s recommended that you wear a wetsuit in this class for tonight – not even joking.
Body Building
Metcon (No Measure)
In Small teams
2 min on 2 min off
Add as much weight as you can and drop to keep moving
Sorenson Hold
Box Step Downs
Banded Kettelbell swings
Nordic curls
Hip Extensions
Then:
2 min on 1 min off
Evil Wheels
Sandbag Front support holds
Side Lifts
Oblique extensions on GHDs
Then:
Kroc row drop sets
– use at least 4 weights
– Kb work great
– 4 rounds
Warm-up
Warm-up (No Measure)
10 Minute AMRAP in Teams of three
Sandbag carry – every time you change person each do 10 rear lunges