CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
10 rounds for time
7 box jump overs 30 / 24″
3 bar muscle ups
scale bar muscle ups with reps then bands and to 6 strict pullups and 6 evil wheels
Gymnastics
Metcon (No Measure)
EMOM x 10
1) 15 v- ups
2) 5 ice cream makers or 5 tempo pullups XX4X
Warm-up
Warm-up (No Measure)
EDWU
4 sets
10 jumping squats
10 ring rows
10 glute bridge
Then learn the hips to bar pullup
EMOM x 6
1) 7 box jump overs
2) 1 bar muscle up of equivalent