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