CrossFit Barwon – CrossFit

Metcon (Time)

Black out WOD



Flow – Spine (No Measure)


Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles

Warm-up (No Measure)

Play with the HS and work progressions for the free hold

3 sets

6 movement 1

4 movement 2

2 movement 3