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

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