CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Rounds and Reps)

Death by, every 2 minutes

3 Toes to bar

3 Box jump overs

+3/3 per round

Warm-up

Warm-up (No Measure)

EDWU,

Then working pike with a “friend”

1 minute HS smash each

15 reps per side supine knee extension

then 5 Reps PNF pike (be cruel to be kind)

Do this twice each

Then,

2 sets,

10 hollow v snaps

10 cossack squats

4 box jump overs

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