CrossFit Barwon – CrossFit


J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

Warm-up (No Measure)

20″ TYI Stretch in the ground/side

20 Band pull apart at tempo 2220

3 rounds


Shoulders (No Measure)


3 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

Skill: Warm-up (No Measure)

Learn handstands from the ground up,

– Elephant

– Tuck tripod on knees

– Tuck tripod

– Tuck to straight transitions

– Straight headstand

– Kipping HSPU

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