CrossFit Barwon – CrossFit

Skill

Box Jumps (4 attempts only, hesitating counts as a rep)

Conditioning

Metcon (Time)

4 rounds for time

15 dual kb swing

15 wall balls

8 min cap

sub 5 minute goal

rx+ weight vest

Warm-up

Flow – Hip complex (No Measure)

EDWU

Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side

Down Regulation

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