CrossFit Barwon – CrossFit
Speed
Metcon (3 Rounds for reps)
5 Minute AMRAPs
rest 3 min
[A]
5 DB Front Squats
5 Burpees
5 DB Push Press
5 Burpees
[B]
10 DB Thrusters
10 Burpees
[C]
Devils Press
Down Regulation
partner body smashing
Warm-up
Warm-up (No Measure)
Hip Flexion/extension work
25/side/direction 3 times
HS floss
Lunge floss
10 minutes
50 skips
15 banded good mornings
5 pushup +
15 Squats therapy Squats
5 Flex press