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