CrossFit Barwon – CrossFit

Strength

Metcon (AMRAP – Reps)

Each movement Tabata starting every 5 minutes – Max reps

Hand stand push ups

Dips

Deficit pushups

Elevated pushups

Metcon (Time)

4 sets

30″ front raise hold

30″ side raise hold

30 mountain climbers

Metcon (AMRAP – Reps)

4 Minute AMRAP

Deck Squats

EMOM x 8 Diamond pushups

Warm-up

Warm-up (No Measure)

3 rounds

aty stretch per side

10 scap shruggs

10 down dogs to seal stretch

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