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