CrossFit Barwon – CrossFit
Gymnastics
A: Handstand Push-ups (3-5 sets or 9-15 Reps)
Start strict if you can, then kip the rest, rest 2:30 between sets
Or B: Push-ups (3-5 sets of 9-15 reps)
Practice
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
7 tricep extension pushups
12 french press with plate
17 lighter plate flat press
Conditioning
Run conditioning (Time)
20 Meter double front rack kb walk
400m run
rest 90
4 rounds for time
Warm-up
Shoulders (No Measure)
EDWU
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