CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

3 rounds for time

200 m sled pull 30/20 kg

20 wall ball shots

20 deficit push ups – hands on ab mats

Accessory Work

Metcon (No Measure)

4 rounds for stamina

30 band pull aparts

15 prone back burners

Warm-up

Warm-up (No Measure)

### EDWU 5.0 ###

set up sleds and ab mats first

10 minutes of

20 reps banded shoulder circles

20 reps banded good mornings

20 reps walking lunge

20 reps med ball toss to friend

rest 2 min – drink/toilet

then get after it

%d bloggers like this: