CrossFit Barwon – CrossFit

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Down Regulation

Hammie smashing and box breathing

Warm-up

Warm-up (No Measure)

EDWU

8 minute work

20 single are kb swing

10/ side banded press

20 hollow rocks

EMOM x 10

1: 30″ deadlift negative

2: 20″ side barbell lateral javelin hold

Then ramp 7 rep set deadlift with hspu skills

– hs hold/finish pos./flex press

– shoulder first movement into headstand

– compress legs position

– fast legs into press

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