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

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