CrossFit Barwon – CrossFit

Conditioning

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Warm-up

Warm-up (No Measure)

600m run

then: 2 rounds

20 walking lunges

20 kb swings

20 Hollow rocks

then :

600m run

Deadlift patterning

– wall hinge

– pvc hinge

– RDL

– Deadlift

Prac HS walking with a friend

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