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