CrossFit Barwon – CrossFit
Endurance
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
6) REST
Score being number of reps, 150/ per round would be the highest score possible.
Warm-up
Flow – Monkey (No Measure)
EDWU
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
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