CrossFit Barwon – CrossFit

Competition

Metcon (Time)

For time:

21-15-9

OHS 50/35 kg

Elevated Row
Time Cap: 12 min

Warm-up

Warm-up (No Measure)

EDWU 6.1

Let’s begin with getting the body ready to go overhead

Wrist stretches – 10 each position

Lat Stretch – 1 min per side

Ankle stretch – 1 min per side

EDWU 5.0

3 rounds – Squat and hinge rows

Then…

3 Rounds

10 Single arm DB OHS 5 p/s

10 Single arm rows 5 p/s

10 Banded face pulls

10 Prone PVC passovers

Then grab a barbell and build to WOD weight

Finisher

Warm-up (No Measure)

5 mins Breathing
Time permitting

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