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

%d bloggers like this: