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

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