CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1 Triple tap

6 Pistol Squats

12 Kb swings 24/16 kg

1 triple tap is one of each ttb, c2b and BMU without coming off the bar


Flow – Spine (No Measure)


Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles

Warm-up (No Measure)

Learn to BMU using a band

Also work box step downs as pistol progressions

EMOM x 6

1) 1 Triple tap + 5 kb Swings

2) 12 walking lunge with high knee and ankle felxion

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