CrossFit Barwon – CrossFit
Endurance
Metcon (2 Rounds for reps)
EMOM x 10
5 Bar muscle ups
40 Double unders
EMOM x 10
7 Toes to bar
7 Burpee to bar
Record the first and second emon seperatly,
450 max for the first one,
140 max for the second one
NO REST in between them!
Accessory Work
Pre: Postural work, scapulars (Time)
4 sets
10/10 Single arm banded row in tall kneeling
superset
i) 1′ Front support
ii) 10 Scap shruggs
iii) 30″/side single arm front support
iv) 5/side Single arm scap shruggs
v) 30″ Planche lean
vi) 30″ elevated plance lean
record progression and time
Post: Pullup EMOM x 5 (AMRAP – Reps)
EMOM x 5
Kipping pullups
Or
Strict pullups [rx+]
Alternating each time
Warm-up
Warm-up (No Measure)
EDWU + Pre accessory work
Into 6 minutes
20M straight jumps
6 evil wheels
Bar Muscle up tech
– Learn swing
– Learn kip
– Learn swing + kip
– Apply to BMU