CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 rounds for time
100m sled pull at bodywieght
5 seated rope climbs – seated to seated
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)
EDWU
Rope climbs technique and positioning between postural work.
– Seated buterfly and supine butterfly 30 reps each
– supine to tuck in X
– X shape rolls
– X to foot lock [ this is the hard one, don’t lose you cool ]
3 rounds
driveway sled pull
1 seated foot lock to stand