CrossFit Barwon – CrossFit

Conditioning

CAP10: Metcon (Time)

10-8-6-4-2

Double unders x 10

Toes to bar

Chest to bar pullups

Rx+ Vest

Accessory Work

up: 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 + postural work

7 minute of:

20M straight jumps

10 v snaps

20 band pull aparts

Bufferfly Pullup work, and BF chest to bar work.

3-2-1

DU

TTB

C2B

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