CrossFit Barwon – CrossFit Bootcamp
Conditioning
Metcon (No Measure)
4 SETS OF EACH, FOR 2 ROUNDS.
20″ ON 10″ OFF
BARBELL CURL – HOLD AT 90
BARBELL BENT OVER ROW – HOLD AT TOP
PLATE FRONT RAISE – HOLD AT TOP
PLATE SIDE RAISE – HOLD AT TOP
Accessory Work
Metcon (Time)
5 ROUNDS FOR TIME
5 STRICT PULLUPS
12 EVIL WHEELS
USE AS MANY DIFFERENT PULL UP VARIATIONS AS YOU CAN
Warm-up
Warm-up (No Measure)
3 sets
30 ” at each
kb atw
other direction
kb single arm swing
other side
kb single arm clean
other side
rest 30′