CrossFit Barwon – CrossFit


Metcon (Time)

For time in pairs

100 m partner lunge

200m hs walk

100 m partner lunge

Rx+ Vest
you can spot the hs with your partner or scale to wheel ballow walks


Warm-up (No Measure)

Med ball madness

3 rounds of quadruped balance drillz, then an elimination final

Lunge tech work [ these will be very hard so be prepared ]

– body tension perturbation drillz

– how to carry your partner

– Top – bottom – top

– Breathing pattern

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