CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Burpees over hurdle

10 Elevated Rows

25 Double unders


Metcon (AMRAP – Reps)

EMOM x 15

1) 45″ Hollow on abmat

2) 30″ jefferson curl hold

3) 15 toes to bar

4) rest
Count toes to bar


EDWU: Warm-up (No Measure)

3 sets

1 Minute back burners

1 Minute KB deadlift – alternate every 5

1 Minute single skips

then learn the basics of double unders

[all this can be applied with triple unders]

– the single jump

– the slow single jump

– start with a double then into singles then stop

– double to “X” single to double

– non stop double under party

then mock round as a team

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