CrossFit Barwon – CrossFit
Gymnastics
A: Bar Muscle-ups (Every 30 seconds X reps for 10 sets)
OR
B: Toes-To-Bar (Every 30 Seconds X reps for 10 sets)
OR
C: L-Sit (Every 30 seconds X seconds for 10 sets)
Interference Work
Metcon (AMRAP – Reps)
Every 2 min for 4 sets
20 hollow banded pull downs
10 v- ups
10 banded crunches
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
10 Burpee pullups
20 kb swings 24/16 kg
Rx+ in a weight vest
Warm-up
EDWU: Warm-up (No Measure)
3 rounds
10 banded shoulder circles
20 sec long hollow
10 single leg lowers