CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
For time going rep for rep with a partner
30 Power clean and Jerk 84 / 57.5 kg
1 Mile run or equivalent together
20 Rope Climbs
1 Mile run or equivalent together
100 Burpee to 10’/9′
Warm-up
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
Clean and jerk tech work.
EMOM x 6
4 UGIG clean and jerks YAY