CrossFit Barwon – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
20 Minute AMRAP
30 Pushups
400m run
30 Ring dips
400m run
30 HSPU
400m run
30 Deficit HSPU 8/5″
400m Run
Run counts as one reps
Skill
Press Handstand Work (AMRAP – Reps)
3 sets of each skill
Basic 3-15 V-ups
Advanced 6-30 Pike compression
Mastery 6-30″ L-Sit On Floor
Basic 2-10 Pushups [Incline/Ground/Anatomical/HSWall/Planche]
Advanced 2-10 Box Pike Press balance
Mastery 1-5 Press HS
Basic – 30″ Reverse Cat
Advanced – 30″ Barbell seated flex press
Mastery – 30″ Bridge
Warm-up
Shoulders (No Measure)
### EDWU 6.1 ###
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
Syntax for the day
EDWU
Shoulders
Press
WOD