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

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