CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
19 Minute AMRAP
200m Single ARM overhead carry 22.5/15kg
20 Back rack rear lunges, 80/55 kg
Gymnastics
Straddle rope climb progressions (AMRAP – Reps)
3 sets of each skill
Basic 3-15 Straddle-ups
Advanced 6-30 Straddle compression
Mastery 6-30″ straddle L-Sit hanging
Basic – 3-15 Rows [Incline/Ground/Hinge]
Advanced – 2-10 Alternating[every rep] close grip chin up
Mastery – 1-5 Legless Rope climb
Basic – 30″ Hurdler/side
Advanced – 10 3″Pancake good morning
Mastery – 5 Pancake swim through
Warm-up
Warm-up (No Measure)
EDWU
Gymnastics
4 sets
10 Rear lunge
10m OH walk