Without enemies around us, we grow lazy. An enemy at our heels sharpens our wits, keeping us focused and alert.

CrossFit Barwon – CrossFit

Conditioning

CAP12: Metcon (Time)

9-7-5

Turkish get up x 2

Bar muscle up

32/24 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 into SRC

Movemnet prep for 3 sets

10 Scap pushup

10 Scap shrugg

5 Cat cows

Then Turkish get up skill, lets get the MOST out of it we can.

PreWod x 4

1 TGU/side

1 BMU