CrossFit Barwon – CrossFit


Metcon (Time)

5 rounds for intensity.

Sled push down and up at bodyweight

7 m hand stand walk

14 double kb front rack lunge AHAP

7 m hand stand walk


Warm-up (No Measure)


10 min warming up the heart

10 cal sprint

14 walking lunges

7 scap pushups

7 down dogs

Handstand walk practice in pairs

then ramp until warm

1/2 sled push

into small hs walk

into 8 walking lunges with weights

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