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

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