CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

21-15-9

Chest to bar pullup

Ground row

Sumo Deadlift High Pull 50 / 35 kg

Warm-up

Shoulders (No Measure)

### EDWU 5.1 ###

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

Warm-up (No Measure)

Shoulder prep extra

Floor pass overs x 10

hollow to v snaps x 10

3 sets

then, 20″ partner hang and press

into 20 hollow rocks

3 sets

into 5 kip swings

3 wide grip pullups

EMOM x 5

2 CTB

2 ring rows

2 SDHP

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