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