CrossFit Barwon – CrossFit
Conditioning
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
EMOM:
2 power cleans at BDW (max at 85/60)
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
Warm-up (No Measure)
Power clean review.
6-7 minute working to your workout weight.
Wall ball technique review.
2 rounds
5 Wall balls
1 Power clean
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