CrossFit Barwon – CrossFit


Metcon (5 Rounds for reps)

EMOM x 29

1) 75 Double unders

2) 15 Dumbbell Thrusters 45/30 kg

3) 30 Sit ups

4) 20 Pistol squats

5) 5 Ring muscle ups + 5 Bar Muscle ups

Score being number of reps, 150/ per round would be the highest score possible.


Flow – Monkey (No Measure)


5 minute amrap

squat > 180 Monkey > throasic bridge > squat > stand
HUGE amount of scaling required so as a team we’ll go through everything, making sure we know whats up.

Accessory Work

Postural work, scapulars (Time)

4 sets

10/10 Single arm banded row in tall kneeling


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


Strict pullups [rx+]

Alternating each time

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