CrossFit Barwon – CrossFit
Conditioning
AGOQ Workout 3 (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Weaknesses
Warm-up (No Measure)
Conditioning
3 sets AFAP [rar]
200m row
200m run
Skills
25 Scap shruggs on elbows
25 Scap shruggs on hands
150 Shoulder taps
Warm-up
Warm-up (No Measure)
2 Rounds
20 Partner wall balls
20 Double Unders
20mt Bear crawl
10 Hollow to tuck
20 Double unders
10 cal row/bike
20mt Bear Crawl
10 Hollow tuck
20 Double unders
Then…lets get inverted
Wall holds
Freestanding partner assisted
Practice walking
Then set up to kick ass!!