CrossFit Barwon – CrossFit
Competition
2018 Games “Chaos” – kinda (Time)
35 Evil wheel
30 burpees to bar
40 single-arm OHS, 50 / 35-lb. DB
40 single-leg squats
25 box jump-overs, 42 / 36-in. box
36 meter sled push 140/100kg
Weaknesses
Metcon (No Measure)
Squat shape:
2 min side couch
5 minute wall splits
Overhead shapes:
15″ on 15″ off supine grip passive hanging
Warm-up
EDWU: Flow – Hips (No Measure)
EDWU
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side
Warm-up (No Measure)
Pistol/ lunge progression
– lunge
– stater squat
– box pistol
– counterweighted pistol
then 2 rounds or 5 reps, working up intensity and feeling out the loading