CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1 Rope Climb

5 Evil Wheels

+ 1/5 per round
RX+ Legless


Warm-up (No Measure)

EDWU 6.1

10 mins of the following:

5 Hanging Tucks

10 Straight arm pull downs

5 Cat Cows

20 Hollow Rocks

Then let’s play with evil wheels and rope climb efficiency and positioning together


Warm-up (No Measure)

Self love

2 min Ab smashing

2 min Hip flexor attention with Ball or Kettle-bell

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