CrossFit Barwon – CrossFit
Competition
2016 Regionals IE3+4 (2 Rounds for time)
For time [6 minute cap]
104 Wall ball shots 20/14 lb ball, 10 ft
52 Pullups
@7:00
4 rounds [10 minute cap]
28 Pistol squats
15 Power cleans 52.5/36 kg
Warm-up
Warm-up (No Measure)
EDWU
Hip prep, 2 sets
25 Hip flexion floss per side
25 Hip extension floss per side
– Master the air squat
– Master the wall ball
– Master the skater squat
– Master the pistol
3 sets, with a friend 1:1
6 Wall balls
3 pullups
6 pistols
3 power cleans