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

%d bloggers like this: