CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

For total time

Accumulate the following…

3 minutes of OH Hold 60/40

Run 400mts

3 minutes FR Hold 80/60

Run 400mts

3 minutes DL Hold 100/80

Run 400mts

2 minutes Hang from Bar

Run 400mts

2 minutes Ring Support

Run 400mts

2 minutes L-Sit

Time Cap: 40mins

Warm-up

Warm-up (No Measure)

Partner up and make their life hard

Perturbation drills

1 min in plank – while partner does horizontal row

10 Flex Press (tall kneeling) – with partner perturbation

10 Lunges – with partner perturbation

10 Bird dogs – while partner pushes you in all directions

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