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.

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