CrossFit Barwon – CrossFit

Conditioning

Metcon (3 Rounds for reps)

EMOM x 8

1) 18/14 cal row

2) 20 sit ups

Rest 2

EMOM x 8

1) 30 Pushups

2) 10 Power cleans 70/45 kg

rest 2 min

EMOM x 8

1) 10 STOH 70/45 kg

2) 10 Front rack lunge 70/45 kg
Score lowest of each round

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 Ball bell tech for ALL movements

Power clean

Shoulder to overhead

Lunge

then 3 sets building of 4 reps of the wod,

4 Cal (AFAP)

4 sits ups

4 pushups

4 Power cleans

4 STOH

4 Lunge

Do accessory work after

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