CrossFit Barwon – CrossFit

Conditioning

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory Work

Metcon (Weight)

4 sets, rest 2:1

90″ wall sit

sled push down

sled pull up

Warm-up

Squat warmup (No Measure)

EDWU

40 step death march

10/ side straight leg raise

20 single arm table rock

20 tucked glute bridge

10 supine flares

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds

30″ wall sit

7 TNG Goblet squat Building
we have 150 wall wall ahead of us so lets make sure we’re as efficent as possible

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