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