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