CrossFit Barwon – CrossFit
Metcon (Time)
Black out WOD
Endurance
Warm-up
Flow – Spine (No Measure)
10x
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