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

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