CrossFit Barwon – CrossFit

Gymnastics

Deficit Handstand Push-ups (Max height strict, then max height kipping)

Handstand Push-ups (5 sets of 3 SLOW lowers)

Metcon (No Measure)

SkillMOM

1) 30 hollow rocks

2) 30m backwards stiff bear

3) 10 Back burners

Conditioning

Metcon (Time)

100 Push ups for time,

if you break* run 200m

* break is any time you put anything other then hands or feet on the ground and not standing with straight legs

Warm-up

Shoulders (No Measure)

EDWU

3 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Windmill per side

5 Half kneeling Ketlebell bottoms up press per side

5 Kettlebell snatch per side

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