CrossFit Barwon – CrossFit
Conditioning
2022 Individual Quarterfinal WOD 3 (Time)
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run
Warm-up
Sprinters (No Measure)
400m run
8/side lying leg raise with bent knee
8/side lying leg raise with straight knee
4/direction Lying seated hip twists
8 legs over head into pancake
8/side bird dogs
8/side fire hydrant
4/side scorpion
8/side arm swings
form running drills
– high knees
– butt kicks
– back pedal
– karaoke
– 4x flying starts
Warm-up (No Measure)
Wall ball POPs as a group
– Med ball squat
– Med ball thruster
– Wall ball with pause in bottom
Rope climb POPs a a group
– Hang
– Hang tuck
– Seated foot lock
– Blind foot lock
– rope climb like a boss
– What’s the standard?
do the first round as a team.
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