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