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