CrossFit Barwon – CrossFit
Conditioning
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Could you NTN breath?
Warm-up
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
5 reps of the workout in reverse to get scaling and equipment ready.