CrossFit Barwon – CrossFit
Conditioning
CAP15: Metcon (Time)
For time
10 Paused Back Squat at 70%
20 Burpee pullups
7 Paused Back Squats at 80%
25 Burpee pullups
4 Paused Back Squats at 90%
30 Burpee pullups
Gymnastics
Straddle rope climb progressions (AMRAP – Reps)
3 sets of each skill
Basic 3-15 Straddle-ups
Advanced 6-30 Straddle compression
Mastery 6-30″ straddle L-Sit hanging
Basic – 3-15 Rows [Incline/Ground/Hinge]
Advanced – 2-10 Alternating[every rep] close grip chin up
Mastery – 1-5 Legless Rope climb
Basic – 30″ Hurdler/side
Advanced – 10 3″Pancake good morning
Mastery – 5 Pancake swim through
Warm-up
Warm-up (No Measure)
EDWU into SRC
then 8 Minutes of
5 inch worms
10 Paused Box squats with KB – try to build here
10 Under overs
Ramp to your start weights