CrossFit Barwon – CrossFit

Gymnastics

Metcon (Weight)

every 3 min for 5 sets

1) 8 ring dips

2) hand over hand sled pull

3)15″ L sit

Conditioning

Metcon (Time)

all in under one minute, ideally

10 Kb swings 32/24 kg

(15-15)m sprint

15m sled push

rest 2 min

5 sets

Warm-up

EDWU: Warm-up (No Measure)

1 minute at each station with a KB

ATB

Fig 8

Kneeling cross-chop

Halo

Single leg DL alternating

Single arm alternating swings

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