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

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