CrossFit Barwon – CrossFit


A: Handstand Push-ups (3-5 sets or 9-15 Reps)

Start strict if you can, then kip the rest, rest 2:30 between sets

Or B: Push-ups (3-5 sets of 9-15 reps)


Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

7 tricep extension pushups

12 french press with plate

17 lighter plate flat press


Run conditioning (Time)

20 Meter double front rack kb walk

400m run

rest 90

4 rounds for time


Shoulders (No Measure)


3 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

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