CrossFit Barwon – CrossFit

Endurance

Metcon (AMRAP – Reps)

EMOM x 24

1) Row 17/14 cal

2) DB Box step overs 22.5/15 x 12

3) Double unders x 60

4) Rest
RX+ 100 Double unders UB

Warm-up

Warm-up (No Measure)

EDWU

Start with 30 per side Hamstring floss..

8 Mins of the following:

20 Band pull apart

20 Lunge with rotation

20 Walking Single leg RDL with leg swing

20 Calf raises

Then set up

3 Rounds

7/5 cal row

6 Box step overs increasing weight per round

15 Double unders

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