CrossFit Barwon – CrossFit
Conditioning
A: Metcon (Time)
5 rounds for time and reps
Max unbroken nonstop push ups
10 box jump overs 24/20″
14 Kettlebell thruster 24/16 kg
rest 1 minute
B: Metcon (Weight)
5 sets
1-6 Muscle ups
1 driveway sled pull
rest as required
Warm-up
EDWU: Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
5/5/10
pushups/box jump over/light thruster