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

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