CrossFit Barwon – CrossFit
Gymnastics
A: Planche (5 rounds for max time with awesome quality)
Floor Planche
Superset with frog stance balance for us to 30 seconds
B: Metcon (No Measure)
EMOM x 10
Odd) 10 Scap shruggs LHS, 10 Scap Shurggs RHS
Even) 40 second hollow
Accessory Work
Metcon (AMRAP – Rounds and Reps)
Interfreance WOD
8 Minute AMRAP
10 Single arm DB Push press 22.5/15 kg
10 Single arm DB Push press 22.5/15 kg
10 Sit ups
10 push ups to deficit 20/15 kg plate
Rx+ weight vest
Warm-up
Shoulders (No Measure)
EDWU
2 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
finish with wrist mobility