Do not just read, memorise or imitate, but so that you realise the principle from within your own heart study hard to absorb these things into your body

CrossFit Barwon – CrossFit

Endurance

Metcon (Time)

For time [25 minute cap]

10-20-30-40-50

Chest to bar pullups

Box jumps 30 / 24 “

Weaknesses

Metcon (No Measure)

Lat love

Roll out lats 30″ side

Standing lat stretch 30″ side

Warm-up

EDWU: Warm-up (No Measure)

4 rounds

10 hollow rocks

10 shoulder extensions

10 air squats

5 scap pullups

Technique –

Kipping pullup

– Beat swings

– fast transitions

– hold hollow shape in the pull

– chin over bar pullup