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

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