CrossFit Barwon – CrossFit
Endurance
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
30 Box step overs 22.5/15 kg
30 Dumbbell Snatch 22.5/15 kg
30 Pullups
Down Regulation
2 Minute Partner Quad smash per side
2 Minute child’s pose
Warm-up
Warm-up (No Measure)
10/10/10 shoulder circles
10 hinge rows
10 weighted flex press
3 rounds
butterfly kip progressions work
– hollow snaps
– iso bar hold
– bodyweight bar pull through
– correct fall
– strict circles
– the up is the same as normal 😉
3 rounds of: (one light-med-heavy)
6 step overs
6 DB snatch