CrossFit Barwon – CrossFit
Gymnastics
Metcon (AMRAP – Rounds and Reps)
9 Minute amrap
2,4,6,8,10,12…
Pullup [Rx+ C2B]
Sumo deadlift 85/55 kg
Accessory Work
Metcon (Time)
10 sets for time
30″ plank on elbows
20 meter crawl
Warm-up
Warm-up (No Measure)
EDWU
4 sets,
20 Band pull aparts
20 wall hip touches
20 hip swivel
then, sumo DL tech,
– stance
– posture
– initiation from the top
– knee tracking
emom x 6
4 DL (building) + 2 Pullups