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!!

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