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
