CrossFit Barwon – CrossFit

Gymnastics

A: Handstand Push-ups (Strict max, rest 2 min, 30% x 5 sets rest 30″)

Work Box pike HSPU if required.

Full ROM

B: Metcon (No Measure)

Skillmom x 8

1) 20″ hollow back hold on wall

2) 15″ hollow hold, 15″ hollow rocks, 15″ hollow hold

Conditioning

Metcon (3 Rounds for reps)

3 x 3 minute amrap, 2 minute rest

8 Burpee box jump over

400m run

max reps burpee box jump over [ this number will be your score]

Warm-up

EDWU: Warm-up (No Measure)

Dymanic wrists/ elbows/ shoulders/trunk

then

2 rounds

20m bear crawl

10m inch worm

20m reverse bear

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