CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 Rounds for time
20 Overhead rear lunge 40/30kg
20 Double unders
20 Wall ball shots 9/6kg to 10/9′
20 double unders
Weaknesses
Metcon (No Measure)
Midline: 4 sets
Banded Cross chop 8 each side
15 ghd sit ups
Double under jump height:
50 each side, Weighted calf Raise
Warm-up
Warm-up (No Measure)
3 Rounds
20mt OH KB Carry RHS/LHS
10 Paused Wall Ball Shots
20mt Straight Jumps
10 OH Rear Lunge with PVC Pipe
20 Double unders/20 singles
10 Hollow rocks