CrossFit Barwon – CrossFit

Gymnastics

0-10: Metcon (Time)

4 rounds for time

14 Kb snatch 32/24kg

7 meter hand stand walk

Rx+ squat snatch
scale to 20 shoulder taps

@10: Metcon (Time)

33 ab’ wheel rolls outs

50m carry RHS + 50m carry LHS

33 v ups

50m carry RHS + 50m carry LHS

33 sit ups

50m carry RHS + 50m carry LHS

1 minute plank

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

GB wrist prep
Spend 5-10 minutes working drills practice hs walking and snatches

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