CrossFit Barwon – CrossFit

Gymnastics

A: Bar Muscle-ups (Max reps, rest 2 min then 40% for 5 sets 30″)

OR: B: Toes-To-Bar (Max reps, rest 2 min then 40% for 5 sets, rest 30″)

C: Metcon (No Measure)

10 Minute EMOM

1) 10 Pike Press

2) 10 Single leg v ups + 5 v ups + 10 single leg v ups

Conditioning

Metcon (2 Rounds for reps)

Death by

sit up

starting at 15 + 3/round

straight into

Death by

Russian KB swing 32/24 kg

starting at 15 + 3/round

Warm-up

EDWU: Warm-up (No Measure)

4 rounds

10 prone dislocates

5 inch worms

10 hollow rocks

5 hang kip rows

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