CrossFit Barwon – CrossFit


Metcon (3 Rounds for reps)

5 Minute AMRAP

20 Ring pushups

20 Pistols

20 Toes to bar

rest 2 minutes

3 rounds going face to face,

loser doe 90″ plank per loss


Metcon (No Measure)

Shoulder mobility:

accumulate 4 minutes in a supine grip hang

Hip Mobility:

Accumulate 8 minutes in the bottom of a toes together squat


EDWU: Warm-up (No Measure)

Lets get WARM!

12 Minute EMOM

1) 10 burpees

2) 10 Russian step ups

3) 10 v ups

Then skill progressions for pistols squats

– skater squat to yoga block

– counter weight pistol to box

– counter weight pistol

then 2 rounds AFAP

4/4/4 of workout with 4 crocodile breaths between

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