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