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