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