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