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

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