CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
In Pairs for time or 30 min cap, whatever come first.
100 Double Unders
50 Thrusters 40/25 kg
100 Double Unders
50 Thrusters 60/40 kg
100 Double Unders
50 Squats Cleans 80 / 55 kg
100 Double Unders
50 Squats Cleans 100 / 70 kg
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 technique work, then work up to the first clean weight for your pair.
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867