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

%d bloggers like this: