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