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

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