CrossFit Barwon – CrossFit
Gymnastics
A: Weighted Pull-ups (5 attempts to establish a 3 rm C2B pullup.)
B: Metcon (No Measure)
10 Min EMOM
odd: 20″ static ring row at top + 10 ring rows + 10″ static ring row at bottom
even: 20″ hollow hold + 10 hollow rocks + 10″ static hollow
Conditioning
Metcon (AMRAP – Reps)
EMOM x 15
1) 20/15 Cal bike or row
2) 20 Ab wheel roll outs
3) max rep pullups
4) rest
score is total reps
Warm-up
EDWU: Warm-up (No Measure)
4 rounds
10 shoulder circles
10 straight arm pull downs
5 cat cows
5 scap pullups with pauses top and bottom