CrossFit Barwon – CrossFit

Gymnastics

Metcon (Time)

5 Rounds for time:

5 SHSPU

1 Legless Rope Climb

10 Goblet Squats 32/24kg

+ 2″ deficit/round

Warm-up

Warm-up (No Measure)

EDWU 6.1

30″ Lat stretch per side x 2

10 Minutes together

20 mt Hand over hand sled pull

15 mt Duck walk

10 Air squats

5 Hand release push ups

2 Rope lowers

30″ Handstand hold

Accessory Work

Warm-up (No Measure)

Let’s play with handstand push ups together

Use ab mats and slowly lower

Grab out some KB’s and work up to WOD weight Goblet Squats

Finisher

Warm-up (No Measure)

200 KBSDL – Light 16/12kg

OR

Sit in a squat for 5 mins

No complaining 😉

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