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.