Master the Art of Timing

CrossFit Barwon – CrossFitConditioningMetcon (Time)100 double unders 100 overhead walking lunges 20/15 kg 2000m ski 100 sit ups 2000m row 100 double undersWarm-upWarm-up (No Measure)500 m row at under 20 spm or 500m ski at under 30 spm into 3 rounds 20 worlds...

Play to People’s Fantasies

CrossFit Barwon – CrossFitSpeedVMO squatHeal elevated with vertical torsoEMOM x 20 1) 10 VMO squats – front loaded 2) 10 Hip flexor pulls – feet loadedConditioningMetcon (AMRAP – Rounds and Reps)10 Minute AMRAP 15/12 Cal row or bike 5 Sandbag...

Plan All the Way to the End

CrossFit Barwon – CrossFitSpeedMetcon (AMRAP – Rounds)Death by Ring pullup Ring dipConditioningMetcon (Time)5 rounds for time in pairs: 16/12 Cal ski 8 Burpees to target UGIGWarm-upWarm-up (No Measure)4 rounds 10 meter bear crawl 5/side plate shoulder...

Keep Your Hands Clean

CrossFit Barwon – CrossFitSpeedThruster (EMOM x 10 – 2 Clusters – ideally TAG)ConditioningMetcon (Time)3 rounds for time 30 Dumbbell Hang clean and jerk 30 Toes to barWarm-upWarm-up (No Measure)Tabata KB swings alternating with KB goblet thruster...