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.