CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
Partner sled helen
400m Sled pull with average BDW
21 Synchro Kb Swings 24/16 kg
12 Synchro Pullups
3 rounds for time
Rx+ Vest
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)
MED BALL MADNESS!!!! ARGHH
25 band pull apart good mornings
25 hollow rocks
2 rounds
then have a play with the sled and synchronous work