CrossFit Barwon – Elite Weightlifting
Weightlifting
Jerk Balance (5 x 3)
Split Jerk (7 set of 1 push jerk + 1 Split jerk)
Finisher
Metcon (No Measure)
3 sets of 10
weighted pass overs
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