CrossFit Barwon – CrossFit

Strength

New sets on the 3 minutes, alternating every 90 seconds. 7 Sets

Weighted P’bar dip (7 x 3)

Parallel Bar dips

Deadlift (Dead stops, 3 reps, no negatives, building)

Accessory Work

Metcon (Weight)

4 sets non stop,

30″ bat wings

30″ Chinese plank

Warm-up

Warm-up (No Measure)

EDWU

10 minutes

10 Cat cows

10 band pull apart good mornings

10 banded pass overs

10 scap shruggs

Deadlift position tech – DO NOT WORK IN CRAPPY ROM FFS

PVC reps

garbell GM

1/2 rom

Full rom

Dead stops

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