CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

For time

100 Synchro Wall balls

50 Synchro Toes to bar

You can break up anyway you want.

Rx+ Vest

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)

Med ball madness into postural work

then 4 rounds

10 straight leg raise per side

10 synchro walking lunge

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