CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
21-15-9
Deadlift 85/55 kg
Overhead squat 42.5/30 kg
Accessory Work
Postural work traps (AMRAP – Reps)
4 rounds
5 / side Quadruped Backburners
3-15 Hinge rows
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
10 minutes
15 KB rear GM
15 KB Swings
15 banded passovers
15 band pull aparts
10 banded Cat cows
Then tweek OHS and Deadlift while building as a team.