CrossFit Barwon – CrossFit
Strength
Metcon (No Measure)
EMOM x 10
1) 2 peg boards
2) 3 Sandbag over shoulders
Power Snatch (2 RM)
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
12 Deadlifts at 2 RM snatch weight
12 Ring Pushups
12 Elevated ring rows
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
Post pegboards and sandbags, Snatch tech work