CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
1 Peg board climb
5 tire flips
15 burpees
Rx+ Vest
Weaknesses
Warm-up (No Measure)
Upper:
7 sets of 8-15 reps wide grip pull ups rest 60-90″
Lower:
7 sets of 6-10 Glute ham raise rest 60-90″
Warm-up
EDWU: Warm-up (No Measure)
2 rounds
20m Crab walk
20m stiff bear
20m inch worm
20m frog hops
then: spend 5 minutes working on how to flip a tire, go big or go home.