CrossFit Barwon – CrossFit
Conditioning
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Accessory Work
Metcon (No Measure)
30″ per side star fish hold
15/side weighted side bend
1 minute rest
3 rounds
Warm-up
Warm-up (No Measure)
5 rounds of row bowling with technical work between
focus per round
– Spinal posture
– finish position
– relaxed arms/hands in the pull
– CORRECT down stroke syntax FFS
– tempo corrections
into 5 min AMRAP wall sit
*Every 30″ 3 jumps squats and 1 pullup
its stupid hot so i’ve kept the warmup short – if you feel you need more please speak up to your coach. Stay safe and have fun