CrossFit Barwon – CrossFit

Skill

Bar Muscle-ups

EMOM x 14

1) 2-4 Bar muscle ups

2) 20 Weighted hollow rocks

Conditioning

Metcon (AMRAP – Reps)

Death By:

Double DB snatch x 1

Double DB thruster x 1

+1 rep per movement per minute

Warm-up

Warm-up (No Measure)

3 rounds

10 Hollow to superman rolls

15 banded pull aparts

10 shoulder pass overs

15 straight arm pull downs

into Bar muscle up skills progression

– kip swing

– swing swing

– combine above

– hips to bar pullup

– banded bar muscle up

– bar muscle ups

post skill:

movement review

– snatch

– thruster

3-2-1

DB sntach

DB thruster

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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