CrossFit Barwon – CrossFit
Conditioning
Metcon (3 Rounds for time)
3 x 500 m Rowing time trials
Input each one,
goal is to get overall lowest time, not one single fastest time.
Gymnastics
Weighted Pull-ups (2 rm)
after 2 rm,
5 x 2 at 50%
Warm-up
Warm-up (No Measure)
EDWU
9 minutes
20 band pull apart
15 plate ground to overhead
10 deck squats
5 weighted split squat per side
rowing skills