CrossFit Barwon – CrossFit

Skill

Metcon (Time)

For time

5 peg boards

10 legless rope climbs

15 rope climbs

EMOM, 2 Devils press 22.5/15 kg,

no Devils press past the 20 minute mark

Warm-up

Warm-up (No Measure)

EDWU

Body tension drills on a bench

– tuck hollow

– single leg

– straight arm hollow

– hollow dead bugs using the arms

warmup,

3 rounds

30″ long hollow

30″ ring rows

30″ dumbbell deadlifts

Smash 1 devils press between going through scaling progressions


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