CrossFit Barwon – CrossFit

Speed

Metcon (AMRAP – Reps)

5, 3 minute AMRAPs rest 2 min

200 m run

20 Pullups*

Max reps Sandbag squats^

*One set of max strict as the first set of every set, kip the rest.

^ >12 reps = go heavier, <6 reps = go lighter

Down Regulation

2 sets,

2 min Perfect couch stretch per side

10 jefferson curls

Warm-up

Warm-up (No Measure)

5 minute AMRAP of Lunges, EMOM 20 Band pull aparts

4 rounds building

30″ KB Bent over row

30″ Oblique opener

30″ Wall sit

8 On tension goblet squats

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