CrossFit Barwon – CrossFit

Gymnastics

Pull-ups (Max Strict C2B, then 40% x 5 rest 30″)

Metcon (No Measure)

EMOM x 12

1) 50″ single arm ring row

2) 50″ single arm front support

3) + 4) same on the other arm

Conditioning

Metcon (AMRAP – Reps)

2 sets of with 2 minutes between.

[In a 40″ Window for 4 sets.

100m run

10 Pullups,

rest 20″]

If you go faster rest more. do not go beyond 40″

Warm-up

EDWU: Warm-up (No Measure)

50 Single leg v up

50 Band pull apart

30 hollow rocks

30 kb swings

then, learn body tension using yoga blocks and other fun bits

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