CrossFit Barwon – CrossFit
Practice
Strict Pullups (max set unbroken)
rest 2 minutes,
then 40% or max daily set for 5 sets rest 30″
if you get less then 6 accumulate 15(5×3) pullups with as slow lower as possible
Conditioning
Metcon (AMRAP – Reps)
EMOM x 12
1) 10 ring rows at tempo 3200[this should take 50″]
2) 45″ Hollow hold
rest 2 min
Metcon (AMRAP – Reps)
EMOM x 16
1) 20/15 Cal row [Rx+ Bike]
2) 20 med ball cleans 9/6kg
3) 15 pull ups
4) rest
Warm-up
Shoulders (No Measure)
EDWU
3 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Windmill per side
5 Half kneeling Ketlebell bottoms up press per side
5 Kettlebell snatch per side
superset 5 band pull aparts