CrossFit Barwon – CrossFit

Endurance

Metcon (6 Rounds for time)

6 rounds for time, 90″ on : 90″ off

5 Burpees

10 Lateral Box jump overs 24″ / 20″

20 Wall ball shots

Warm-up

Flow – Hip complex (No Measure)

EDWU

Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side

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