CrossFit Barwon – CrossFit

Conditioning

Metcon (2 Rounds for reps)

10 min amrap

15 cal ski

10 pullups

EMOM x 2 power cleans at 80/55 kg

rest 5 min

10 min amrap

15 cal row

10 dips

EMOM x 1 power snatch at 80/55 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
totally hectic wod with heaps going on

– snatch technique work

– hang power snatch

– low hang power snatch

– power snatch

scaling for pullups and dips

5 rounds building

1 power clean

1 snatch

3 pullups

3 dips

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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