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

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