CrossFit Barwon – CrossFit

DELOAD

Gymnastics

Metcon (No Measure)

EMOM x 5

15 scap pullups

EMOM x 5

3 pullups into a 10 sec iso hold

[scale prone rows into 10 sec iso]

EMOM x 5

15 bench dips

EMOM x 5

3 ring dips into 10 sec support

Finisher

Metcon (AMRAP – Reps)

8 minute amrap in pairs change any time

Devil press 😉

Warm-up

Warm-up (No Measure)

3 Rounds for form

5 – Inchworms

6 – Straight arm pull downs in hollow

7 – Scap Shruggs

8 – Hollow rocks

9 – Single arm rows / per side

10 – Beat Swings

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