CrossFit Barwon – CrossFit

Gymnastics

A: Handstand Push-ups (Max Strict rest 2 min, the 40% for 5 sets rest 30″)

If you dont have HSPU

1) max hold then 5 x 3 slow lowers

2) max wall facing hold then, 40% sets

Metcon (No Measure)

SKILMOM x10

1) 20 shoulder taps, free hold-wall facing-hollow on wall

2) 10 Box jumps

Conditioning

Metcon (AMRAP – Reps)

EMOM x 12

odd) 15 Hand stand pushups

or 20 wall ball shots

Even) 30 Russian Kb Swings 32/24kg

Warm-up

EDWU: Warm-up (No Measure)

Then Wrist stretch/ warmup

– Wrist pushups

– Back of hand press

– knuckles flex

– Fingertip pushups

then 3 rounds:

15″ Prone lift with pvc

15 Flex press from tall kneeling

15 Super tight Hollow rocks

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