CrossFit Barwon – CrossFit

Gymnastics

Ring Dips (Max UB strict r2, 5 x 40% sets rest 30″)

OR: Muscle-ups (Max UB strict r2, 5 x 40% sets rest 30″)

Practice

Metcon (No Measure)

EMOM x 7

:00 10″ support

:30 10″ bottom support
Rest 2 min

Conditioning

Metcon (AMRAP – Rounds)

EMOM x 16

1) 60″ ring front support

2) 200m run

3) 20 Evil Wheels

4) 200m run
Only completed rounds count

Warm-up

Warm-up

Warm-up (No Measure)

30″ Calf smash per side

Agility Ladder for 2 Rounds

2 step into 30″ hollow hold

3 step into 30″ front support

4 step into 30″ push ups

Scissor kicks into 30″ inchworms

High knee into 30″ tricep dips

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