CrossFit Barwon – CrossFit
Endurance
Metcon (Time)
For time
1000m Run
100 Box step overs 24/20″ with 32/48kg
1000m Run
100 Sumo deadlift high pulls 50/35 kg
1000m Run
Feel free to sub in 1250m row or 2500m bike still Rx.
Cool Down
Warm-up (No Measure)
Pair up and smash calves and hamstrings
Warm-up
EDWU: Warm-up (No Measure)
25 per side leg swings
25 per side lateral leg swings
25 banded good mornings
25 walking lunges
25 straddle down ups
25 walking lunges
25 banded good mornings
Spend a few minutes mastering the sumo deadlift high pull