CrossFit Barwon – CrossFit

Strength

Chest-To-Bar Pull-ups (4-7 sets of 7+)

OR

OR: Muscle-ups (4-7 sets of 3+)

either movement super-set with 15+ standing banded rows

Conditioning

Metcon (4 Rounds for reps)

4 rounds or 60″ on 90″ off

15 Pullups

5 burpees

MAX rep Ab wheel roll outs

Warm-up

Warm-up (No Measure)

8 minutes of movement

15 hollow rocks

10 reverse flys

5 table rocks

post strength work,

3 sest for heart rate and breath work

4-3-2-5

pullup

burpee

roll out

deliberate breaths

%d bloggers like this: