CrossFit Barwon – CrossFit
Gymnastics
A: 50 Strict pull ups for time (Time)
Any grip [ Cap 6 minutes ]
Rx+ chest to bar any grip
Ditch the EGOS and go for qualty.
If you cannot do a strict pullup, Buddy up and do 6 Minutes of as many spotted pullups as you can.
B: Metcon (AMRAP – Reps)
EMOM x 10
1) 20″ Arch + 14 m Crab walk
2) 20″ hollow + 7 Strict TTB
Conditioning
C: Run Conditioning 1.1 (Time)
For time
400m run
rest 60
800m run
rest 120
400m run
Sub for 500m Row or 1000m bike per 400m run as required, if you start with a row/bike, finish on it.
Warm-up
EDWU: Warm-up (No Measure)
3 sets
30 Straight arm pull down
30 band pull apart
30″ plank