CrossFit Barwon – CrossFit
Strength
prep
Metcon (Weight)
EMOM x 8
1) 20 Face pulls
2) 6 Z press
Strength
Push Jerk (10 x 3-4)
Pendlay Row (10 x 7-8)
Finisher
Metcon (No Measure)
Find 6 different things to do curlz with:
then Curls for 30″ and band pull apart for 30″ of each
Warm-up
Shoulders (No Measure)
EDWU
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side