CrossFit Barwon – CrossFit

Gymnastics

Handstand Push-ups (Max strict reps, rest 2 then 40% for 5 sets r 30″ )

Or max hold

Practice

Metcon (AMRAP – Reps)

EMOM x 12

1) 16 Burpees

2) 20/14 Cal row

3) 7.5 m hand stand walk
rest 3 minutes

Metcon (AMRAP – Reps)

EMOM x 10

1) 40″ Hollow

2) 10 Pike Press on box

Warm-up

Warm-up (No Measure)

3 rounds

10mt Inch worms

20 Banded Pull apart

30 Single arm russian KB swings

200mt run

Then find correct shapes and practice

walking or 15″ taps

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