CrossFit Barwon – CrossFit
Conditioning
Metcon (5 Rounds for reps)
5, 3 minute AMRAPS with 1 minute rest
1 Rope climb
3 Deadlifts
6 Hand stand Pushups
100 / 70 kg
Accessory Work
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
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 into Pre accessory work
then 5 min kb complex,
10 ATW
10 KB halo cross chop
10 single arm thrusters
10 single arm swings
Have a play with the HSPU and work towards a kipping no wall touch rep
then 3 rounds of the wod building in difficulty