CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
3 Thrusters 40 / 30 kg
3 Bar facing Burpees
+ 3 reps per round, once you finish the 15s, + 20/12.5 kg and start again
Warm-up
Squat warmup (No Measure)
3 rounds [
10 dead bugs WITH kettlebell
10 hip swivel extensions with kb + rotate into squat if you’re a hero
10 twisting bears]
Banded work
10 m broad jumps
20 m lunge
10m side step
10m other side step
wall sit until everyone has done this, then do it all again.
Thruster tech and triage
EMOM x 5
3 Thrusters building