CrossFit Barwon – CrossFit

Competition

2017 Games QUATRAIN (Time)

For time:

10 muscle-ups

30 wall-ball shots

50-ft. handstand walk

25-ft. sandbag carry

10 muscle-ups

30 wall-ball shots

25-ft. handstand walk

25-ft. sandbag carry

10 muscle-ups

30 wall-ball shots

50-ft. sandbag carry

Weaknesses

Metcon (No Measure)

HS walk: 3-5 rounds

15 scap shruggs

15 hollow rocks [ high amplitude ]

Muscle ups: 3-5 rounds

15 Barbell shoulder extensions

15 incline rows

Warm-up

EDWU: Warm-up (No Measure)

Grab a KB and do 3 rounds

10 swings

10 squats

10 ATM

10 Fig – 8

10 Press [ 5/side ]

Then prac HS walk

– Long lunge

– Lunge to hands

– Crocodile snap

– HS to wall

– HS + step to wall

%d bloggers like this: