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