CrossFit Barwon – CrossFit

Conditioning

Metcon (Distance)

10 rounds for distance

1 minute on, 1 minute off

6 pullups

6 toes to bar

max distance walking lunge

Rx+ 3 Bar MU – 3 C2B – 3 Pullup – 3 TTB

Weaknesses

Warm-up (No Measure)

Compression:

every 30″ do 15 compression, alternate straddle and pike for 100 of each

Upper body strengh:

7 sets of max Wide grip pullups 6+

Warm-up

Warm-up (No Measure)

2 Rounds

10 worlds best stretch

10 scap pullups

3 shuttle runs

10 straight arm pull down

10 v-ups

30 hamstring floss p/s

Then

4-3-2 of each movement

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