CrossFit Barwon – CrossFit

Gymnastics

1]: Toes-To-Bar (max reps,r2, the 40% x 5 r 30)

OR

2]: Bar Muscle-ups (max reps,r2, the 40% x 5 r 30)

Metcon (No Measure)

EMOM x 8

1) 20 Ab wheel rolls outs

2) 15 ring rows

Conditioning

Metcon (AMRAP – Reps)

12 Minute EMOM

1) 20 Cal row

2) 19 GHD sit ups

3) 18 Burpees

4) rest

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

10 Hollow to superman rolls

10 EW shoulder circles

then lets play with front levers, find the tension you can do with a dead stop in hollow.

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