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

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