CrossFit Barwon – CrossFit

Gymnastics

A: Ring Dips (Max reps with pause at the top and bottom)

Then rest 2, 3 sets of 50%, rest 60″

OR

B: Muscle-ups (5 Minute AMRAP, strict)

C: Metcon (Time)

SkillMOM

1) 15″ L sit on rings

2) 40″ Back support

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Ring Dips

10 Box Jumps 24/20″

15 Kb Swings 24/16 kg

Warm-up

EDWU: Warm-up (No Measure)

30 m crab

40 m front support side walk

50 band pull aparts

Make sure we keep the dip virtuous.

%d bloggers like this: