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