CrossFit Barwon – CrossFit

Gymnastics

A: Muscle-ups (Every 30″ for 10 sets, X muscle ups)

OR

B: Ring Rows (Every 30″ for 10 sets X reps)

Use Incline -> Ground -> Elevated rows as required as long as you get =>2 reps per set

C: Metcon (No Measure)

Shape endurance EMOM x 15

1) 15″ Pullup iso + 15″ hang

2) 15″ Ring support + 15″ Bottom Ring support

3) 15″ hollow hold + 15″ hollow rocks + 15″ hollow hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

20 Jumping pullups

20 UB Kettlebell swings 24/16kg

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

10 banded shoulder circles

10 table rocks

10 band pull aparts

5 inch worms

Lets have a look at strict muscle ups

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