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

Paused Back Squat (Data mining)

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