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