CrossFit Barwon – CrossFit
Conditioning
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Warm-up
Warm-up (No Measure)
this will be a long warm up so buckle in
wrist prep [10 reps]
– forward
– backwards
– backside
– inside
how to HS walk
– Wall walk
– Shoulder taps
– Shoulder taps to wall
– Spotted hs walk, with arms only [no hands]
– hs walk
Deadlift go to warmup (No Measure)
EDWU
3x
10 KB crosschops
10 kB snatch
10 Box Jumps
10 KB rear good mornings
15 Star jumps
5 rounds of
7 Deadlift
7 Presses [HS or otherwise]
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867