CrossFit Barwon – CrossFit

Skill

Metcon (No Measure)

Postural work

EMOM x 5

1 x 30″ bent over row with barbell

EMOM x 5

1 x 30″ ring row

EMOM x 5

1 x 20″ Pullup hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Ab wheel roll outs

10 / side Goblet lunge

goal is 7+ rounds

Warm-up

Warm-up (No Measure)

7 Minutes of finding shapes

10 hollow lifts

10 banded pull downs

10 banded biceps curls (oh yeah)

review the movements in the emom – this is very specific work so be deliberate.

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