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