CrossFit Barwon – CrossFit

Endurance

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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, into skill work.

Then 100 Band pull Apart Good mornings

EMOM* 5 shuttle runs (including the 0 minute)

%d bloggers like this: