CrossFit Barwon – CrossFit
Strength
Metcon (No Measure)
EMOM x 10
1) 10 Spanish squats
2) 10 Glute gridges
.
Power Clean (5 RM)
.
Metcon (Time)
100/70 Cal in Pairs for time
Partition as required
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