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

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