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