CrossFit Barwon – CrossFit


The 300 (Time)

For time

25 Pull ups

50 Deadlifts 61 / 43 kg

50 Push ups

50 Box jumps 24/20″

50 LR toes to bar

50 Kettlebell clean and jerks 24 / 16 kg

25 Pull ups


Flow – Hip complex (No Measure)


Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side
Get all the equipment out first then after we’ll do 5 reps of the WOD in order

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