CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP in Pairs 1:1
12 Chest to bar pullups OR 3 rope climbs
40 Double unders
20m Farmers carry at 1.5x BDW
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)
6 Minute Shoe Thief game
Postural work
Rope climb Virtuosity
try to find a similar wight partner and do 10m intervals of farmers carries.