CrossFit Barwon – CrossFit
Gymnastics
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1 Triple tap
6 Pistol Squats
12 Kb swings 24/16 kg
1 triple tap is one of each ttb, c2b and BMU without coming off the bar
Warm-up
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
Warm-up (No Measure)
Learn to BMU using a band
Also work box step downs as pistol progressions
EMOM x 6
1) 1 Triple tap + 5 kb Swings
2) 12 walking lunge with high knee and ankle felxion