CrossFit Barwon – CrossFit

Speed

Metcon (Time)

21-15-9

KB Overhead walking Lunge

KB Swing

KB Goblet Squat

rest 4 Minutes

21-15-9

Weighted Box Step up

Wall ball shots

Warm-up

Warm-up (No Measure)

1 min on 1 min off

tug-o-war games

best of 5 games

2 sets

10 PVC flex press

10 PVC good mornings

10 PVC Overhead squats

2 rounds

10 KB Press

10 KB good Mornings

10 Kb Goblet Squats

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