CrossFit Barwon – CrossFit
Workout Of The Day
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Pullups
15/10 Cal ( whatever you want )
RX+ 1 weighted pullup+3 strict pullups+6 kipping pullups [ 20% BWD ]
Warm-up
Warm-up (No Measure)
60″ of ab wheel walking
rest 10′
20″ on 10″ off for 4 rounds of each
dumbbell biceps curl
lat row RHS
lat row LSH
rear delt fly
60″ of ab wheel walking
How to strict pullup
– Hang
– hang hollow
– Hollow scap pullup
– Chin over bar hold in hollow
– Slow Lower ALL the way down
– Jump to lower
– Pullup
3 rounds of:
3 pullups
5-3 Cal
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