CrossFit Barwon – CrossFit
Competition
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Warm-up
Warm-up (No Measure)
Med ball madness
14 Minutes of
20 No weight death march
10 m wheel barrow walk with a friend
5 russian Hamstrings with catch
Body tension Drills
EMOM x 10
1) 8 DB Box step up, light, working rhythm.
2) 5 pushups + down dog