CrossFit Barwon – CrossFit
Gymnastics
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
1 Rope Climb
5 Evil Wheels
+ 1/5 per round
RX+ Legless
Warm-up
Warm-up (No Measure)
EDWU 6.1
10 mins of the following:
5 Hanging Tucks
10 Straight arm pull downs
5 Cat Cows
20 Hollow Rocks
Then let’s play with evil wheels and rope climb efficiency and positioning together
Finisher
Warm-up (No Measure)
Self love
2 min Ab smashing
2 min Hip flexor attention with Ball or Kettle-bell