CrossFit Barwon – CrossFit
Endurance
Metcon (AMRAP – Reps)
E3OM x 3
Row 250/200 m
15 DB Thrusters
15 Pullups
@10:00
E3OM x 3
Bike 500/400 m
15 Pushups
15 DB Deadlifts
@20:00
Run 200 m
30 Air squats
15 Burpees
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
2 rounds of a 1/3 rep round
1st round light/
2nd round close to or at game weight
