CrossFit Barwon – CrossFit


Metcon (Time)

6 rounds for time

5 Power Snatch 61/43 kg

25 Pushups in prone grip on your barbell


Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
power snatch technique with table rocks supersets

10 min to find your daily workout weights – should be aable to touch and go but don’t need to in the workout.

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