CrossFit Barwon – CrossFit
Five rounds for time:
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Speed goals, 10 Min +- 2 min
One set of Muscle ups
scale burpees to 15 or 10 to maintain intensity.
Warm-up (No Measure)
NEW EDWU not fully developed so won’t have one today :-0
Blood flow work
20 Step single DB death march
5 Inch worms w’ pushup
Muscle up work [bar]
– Olympic hold to feel lats and abs
– Straight arm pull down on bar
– Kip swing with band to keep legs straight
– Hips to bar pullup
– Bar muscle up
Breathing 4 rounds to get the feel of the WOD and start up the lunges.
2 BMU or equilivent
10 down ups